This curried coconut red lentil soup is creamy, cozy, and packed with plant-based protein. It’s an easy lentil soup that’s vegan, hearty, and perfect for weeknights.

Jump to: Overview | Ingredients | How To Make | Watch The Video | Recipe Tips |  Serving Suggestions | Full Recipe Card | More Vegetarian Recipes

At A Glance

• Ready In: 45 minutes
• Serves: 4
• Diet: Vegan, dairy-free, gluten-free
• Nutrition Highlights: High in plant-based protein and fiber
• Main Ingredients: Red lentils, coconut cream, curry paste, mild curry powder, spinach
• Flavor Profile: Creamy, gently spiced, slightly sweet, fresh lime finish
• Meal-Prep Friendly: Keeps 4 days in the fridge and freezes beautifully
• Best Served With: Crusty bread or warm naan for dipping

This curried coconut red lentil soup is one of those dinners I turn to when I want something nourishing but low effort. The red lentils break down beautifully, giving you that naturally creamy texture without needing any dairy or blending. The Thai red curry paste and curry powder work together to create warmth and depth, while the coconut cream makes it rich and silky.

You’ve got sweetness from the carrots and onion, gentle heat from the spices, and a fresh pop at the end from lime juice. The baby spinach wilts right in, adding color and a boost of fiber and nutrients.

It’s high in plant-based protein and fiber thanks to the lentils, completely vegan, and naturally gluten-free. It’s also great for meal prep — the flavors deepen as it sits, and it freezes like a dream. If you’re looking for an easy lentil soup that feels a little special but uses everyday ingredients, this is it.

Per serving: 370 calories, 15 grams protein, and 17grams fiber. Serve with a high-protein toast for extra 10 grams of protein.

You might also like these high-protein vegetarian dinner recipes: tofu rice bowls, lentil mushroom Bolognese, black bean tacos, butter chickpeas, or high-protein butternut squash soup. For a non-vegetarian version, check out this lentil soup with chicken. Check out my chicken bean soup, lentil soup with sweet potato or more meals high in protein and fiber here.

What You’ll Need

Here is what you’ll need for this coconut red lentil soup recipe. Find the full measurements in the recipe card below.

• For aromatic base (flavor foundation) – onion, celery, carrots, salt, and oil for cooking; I use olive oil most of the time, but you can use avocado, coconut, or canola oil here
• Flavor Boosters: garlic for warmth and punch, fresh ginger for a gentle zing that lifts the soup, Thai red curry paste for that bold curry flavor, and mild curry powder for extra warmth and color, tomato paste for richness, color, and umami, sugar or honey to balance the acidity and spice
• Red lentils – high in protein and fiber; they cook quickly and turn creamy
• Vegetable stock – builds savory depth (have extra to thin if needed)
• Coconut cream – makes it luxuriously creamy (you can swap for full-fat coconut milk for a lighter option)
• Baby spinach – adds nutrients and color
• Lime juice – brightens and balances the richness (don’t skip!)
• Fresh cilantro (coriander) – fresh, herby finish
• Chili crisp (optional) – for extra heat and texture
• To Serve: Toast or crusty bread – perfect for dunking

How To Make Coconut Red Lentil Soup

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for coconut red lentil soup.

• Sauté onion, celery, carrot, and salt in olive oil until soft and fragrant.
• Add garlic and ginger; cook briefly.
• Stir in curry paste, curry powder, tomato paste, and sugar; cook to deepen flavor.
• Add rinsed red lentils and vegetable stock. Bring to a boil, then simmer about 20 minutes until lentils are soft.
• Stir in coconut cream and simmer 5–10 more minutes.
• Add spinach and let it wilt.
• Finish with lime juice, adjust salt, and serve with coriander and optional chili crisp.

Watch The Video

Recipe Tips

• Too thick? Add a splash of water or extra stock to loosen it. Red lentils thicken as they sit.
• Layer your salt. A small pinch during sautéing makes a big difference later.
• Want it smoother? Blend half the soup with a stick blender for extra creaminess.
• More heat? Add chili flakes or extra curry paste.
• Make-ahead: Tastes even better the next day. Store in the fridge for up to 4 days.
• Freezer-friendly: Cool completely and freeze in portions for up to 3 months. Thaw overnight and reheat gently.

Serving Suggestions

I love serving this curry lentil soup with thick slices of toasted sourdough or warm naan for dipping. It also pairs beautifully with a simple cucumber salad dressed with lemon and olive oil to balance the richness. If you want to make it extra hearty, serve it over steamed rice for a cozy bowl situation.

If you’ve tried this coconut red lentil soup or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

More Vegetarian Recipes You Might Like

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Mexican Red Lentil Stew is an easy recipe that’s always a hit, and this delicious stew is vegan and gluten-free! And if your family likes to celebrate Meatless Monday, this is a perfect idea for a vegetarian meal.

PIN this tasty Red Lentil Stew to make it later!

This tasty Mexican Red Lentil Stew is a dish I made regularly when I used to have a soup party every year, and people would gobble it up and go back for more. And recently I was glad to update the post with better photos after I made this red lentil stew for myself!

I love red lentils in soup or stew because they cook quickly and dissolve more quickly than regular lentils. And in this stew the lentils are seasoned with turmeric, ground cumin, and chile powder. Those spices plus the combination of lime and cilantro makes this a winner for me.

I always eat my bowl of red lentil stew with a dollop of sour cream, but if you skip the sour cream this recipe is vegan. I hope you’ll try it soon if you like these ingredients!

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

Can you use other lentils for this Red Lentil Stew recipe?

I encourage you to use red lentils for this stew, both for the flavor but also for the way they dissolve much more quickly than regular brown or green lentils when they’re cooked in soup or stew. But if that’s just not happening at your house, I’m sure regular brown lentils will still be tasty.

What gives the Mexican flavors in this lentil stew?

Ground cumin, ground Ancho chile peppers, Green Tabasco Sauce, and lime juice all give this lentil stew the Mexican vibe!

What if you don’t want cilantro in this lentil stew?

I do understand that cilantro doesn’t taste good to some people, and if you’re someone with the anti-cilantro tastebuds I would use thinly-sliced green onion instead.

How low in carbs is the Mexican Red Lentil Stew?

This tasty stew has 21 net carbs and 9 grams of protein per serving.

How to Make Mexican Red Lentil Stew:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. The recipe starts by bringing the lentils and water to a boil, then letting the lentils sit covered for 30 minutes.
2. While the lentils are pre-cooking in the hot water, saute chopped onions and celery in olive oil for a few minutes, then add Minced Garlic and cook a bit more. Add ground Turmeric, ground cumin, and ground Ancho chile and cook for 1-2 minutes more.
3. Then add the vegetable broth, canned tomatoes, and hot sauce, and let simmer.
4. When lentils have cooked in the hot water for 30 minutes, add the softened lentils and water to the soup pot and cook about 15-30 minutes more, until lentils are soft.
5. At this point the soup isn’t too much in the looks department, but your kitchen will be smelling wonderful.
6. Taste and see if you want to add salt, pepper, or any more hot sauce.
7. While soup cooks, chop up a good-sized bunch of cilantro. (I used a whole cup of chopped cilantro, but you could get by with less.)
8. When lentils are soft and starting to dissolve into the soup, add the lime juice and cilantro (or thinly-sliced green onion) and cook about 5 minutes more.
9. Serve with more limes to squeeze into the stew if desired.
10. Mexican Red Lentil Stew is good with a dollop of sour cream or vegan sour cream substitute if desired.

Make it a carb-conscious meal:

The flavorful lentil stew would taste great with Olive Bread or Savory Almond Flour Bread.

More Vegetarian Soup or Stew:

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Mexican Red Lentil Stew is a great main dish for any phase of the original South Beach Diet, although dried beans and lentils are limited to a small serving for Phase One. It’s a bit high in carbs for a traditional low-carb diet plan, but lentils do have some fiber so the net carbs might be lower than you think; check the nutritional information above.

Find More Recipes Like This One:
Use Soup and Stew Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This red lentil stew with Mexican flavors was first posted in 2010. The recipe was last updated with more information in 2026.

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