Coconut Lentil Soup


This Coconut Lentil Soup recipe includes spicy and sour tamarind concentrate to ramp up the flavor. Additionally, coconut milk adds richness and healthy fat to the dish. The oven roasted vegetables transform the creamy soup by giving it a crispy bite. Finally, bright, fresh scallions finish the meal.


Cauliflower makes up the base and topping of this soup by providing thickness and a mild creaminess. Not only that, but cauliflower is packed with nutrition, making this comfort food an immune system powerhouse as well. One serving of cauliflower contains 472% of your recommended daily allowance of vitamin C, as well as fair amounts of calcium, magnesium, vitamin B-6, and potassium. It also contains a compound called indole-3-carbinol, which is a phytochemical that has cancer-protective properties. Learn more about cauliflower in this post.

The lentils are a good source of insoluble dietary fiber, which promotes proper digestion and helps to stabilize blood sugar. Lentils also add about 18g of protein to this dish, making it as hearty as it is delicious. As a pulse-based food, lentils are healthy for your heart and may help to lower cholesterol levels.

Make it a Meal

Enjoy Coconut Lentil Soup with a side of naan bread to sop up every last bit. Or add a side of Barely Braised Greens for added nutrition.


Coconut Lentil Soup

Prep Time: 15 minutes Cook Time: 30-35 minutes
Yield:2-3 servings


8 oz. cauliflower, cut into small florets

6 oz. carrot, cut into diagonal 1/2 inch pieces

2 tablespoons olive oil, divided

2 teaspoon caraway seeds

Salt and pepper, to taste

1 medium sweet onion, diced

1 clove of garlic

1 thumb-sized piece of ginger, minced or grated

2 tablespoon tamarind concentrate

1 teaspoon curry powder

1 cup red lentils, rinsed and sorted

1 (15 oz.) can coconut milk, 1 tablespoon of the thick coconut cream reserved

1 scallion, thinly sliced


  1. Preheat oven to 400ºF. Line a sheet pan with aluminum foil.
  2. Toss cauliflower and carrots in 1 tablespoon of olive oil. Sprinkle with caraway seeds and season with salt and pepper. Spread on foil-lined sheet and roast in the oven for 20-25 minutes until vegetables are fork-tender and browned.
  3. Place a large pot on the stove over medium-high heat with 1 tablespoon of olive oil. When oil is hot, add onion, garlic and ginger. Season with salt and pepper. Cook until softened, approximately 3-4 minutes.
  4. Subsequently, add the tamarind concentrate and curry powder to the pot and stir to coat the vegetables. Add red lentils and 2 1/2 cups of water. Season with salt and pepper. Then bring the soup to a boil and reduce heat to low. Gently simmer until lentils are soft, approximately 15-20 minutes.
  5. Add coconut milk (but not reserved coconut cream) to the soup. Increase heat and gently simmer, taste, and adjust seasoning with salt and pepper.
  6. Ladle the soup into shallow bowls and top with caraway roasted vegetables. Finally, garnish with scallions and reserved coconut cream.

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