A fast and comforting Thai inspired red lentil and carrot soup.
I tend to like soups with a bit of heat or spice, especially in the colder months. This Thai inspired red lentil soup is one of my favorites at the moment, lively and warming, it’s tailor made for cool fall or winter days.
It packs a punch flavor-wise and totally hits the spot when you need a little warming from the inside out. It’s also rather quick to put together and only needs 15-20 minutes of simmering on the stove, which makes it a go-to on weeknights. I should also mention that it only improves with an overnight stint in the fridge (as most soups do) so it’s easy to make a batch ahead of time to eat throughout the week.
Thai red curry paste, garlic and coconut milk give the soup a rich, complex flavor, while red lentils (along with carrots) serve as the foundation. They cook up quick and give the soup added body and its velvety texture (not to mention a nice bit of fiber and protein as well).
If I have the time I like to give them a good soak beforehand to help them be more digestible but if you are pressed for time it’s not crucial as they soften easily while simmering and are already quite low in phytic acid compared to other legumes.
The beauty of using Thai red curry paste is that you can make the soup as mild or hot as you like by adjusting the amount of paste you use. I like a medium heat, enough to waken up your taste buds and warm you up without breaking out into an all-out mouth numbing sweat.
Satisfyingly soothing, it’s the kind of soup you’ll want to cozy up with on a cold day, or even add to your holiday menu to liven up a traditional meal.
This vegan Thai Red Curry Lentil Carrot Soup packs a punch flavor-wise and totally hits the spot when you need a little warming from the inside out.
- 1 Tablespoon coconut oil
- 1 medium clove garlic, finely minced
- 2 Tablespoon Thai red curry paste
- ½ teaspoon sea salt
- ½ inch piece of fresh ginger, grated on a microplane or fine grater
- 3 medium carrots, thinly sliced
- ½ cup/100g red lentils, rinsed (or soaked in water with a teaspoon of apple cider vinegar for 7 hours then rinsed)
- 2 cups/480ml filtered water
- 1 cup/240ml regular coconut milk
- Coconut yogurt for serving (optional)
- Chili oil for serving (optional)
- Heat the oil in a medium Dutch oven or soup pot over medium heat. Add the garlic, Thai curry paste, salt and ginger and cook while stirring until fragrant, (about 1-2 minutes).
- Stir in the carrots, lentils, water and coconut milk. Bring to a boil, then turn the heat to low and simmer, (stirring occasionally) for 20 minutes, until the soup has thickened.
- Remove from heat. Place half of the soup into a high speed blender and puree until very smooth. Return pureed soup to the pot and stir to combine. Reheat if necessary or serve the soup in bowls and garnish with a spoonful of yogurt and a drizzle of oil.
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Amount Per Serving: Calories: 269Total Fat: 20gSaturated Fat: 12gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 1mgSodium: 498mgCarbohydrates: 20gFiber: 3gSugar: 10gProtein: 6g
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