Sweet Potato, Red Lentil, Coconut Soup

Sweet Potato, Red Lentil, and Coconut Soup

I’ve been making this sweet potato, red lentil, and coconut soup for over 20 years.

I got a version of this coconut and red lentil soup from my friend Steven Acuff, and I’ve been serving it up with gratitude ever since. Steven is an American nutritional consultant who changed my thinking about health during a series of consultations. He introduced me the concept of bio-individuality, the health benefits of coconut, soaking raw nuts and seeds, alkalinity, and so much more.

Steven offered me this soup as an alternative to the more traditional macrobiotic soups I was eating for breakfast. The original recipe contained miso, but in order to make it soy-free I used vegetable broth. If you have some chickpea miso, it’s magic in this soup. I vary the greens depending on what I have on hand. Chopped green beans work really well. Omit the lentils if you’re paleo or avoiding legumes, and use extra veggies.

The real magical ingredient in this soup is the coconut. I always keep a jar of coconut manna and a pack of creamed coconut in my pantry. These products are fabulous for infusing immune-boosting power and awesome flavor into curries, soups, stews, and smoothies. Just add water, and you have instant fresh coconut milk for any recipe.

Make this sweet potato, red lentil, and coconut soup your own, and let me know what tweaks you make.

Other Dairy-Free Soups

Vegan Chicken Noodle Soup
Swiss Chard and Chickpea Soup
Raw Vegan Corn Chowder
Superfood Vegan Minestrone Soup
Vegan Cream of Broccoli Soup

Let me know what you think of this sweet potato, red lentil, and coconut soup in the comments!

Your feedback is important, and it helps me decide which recipes to post next for you.

LESS

Sweet Potato, Red Lentil, and Coconut Soup

This sweet potato, red lentil, coconut soup is a winner! Quick, easy and delicious!

Prep Time 15 minutes

Cook Time 40 minutes

Total Time 55 minutes

Servings 4

Calories 519 kcal

Author Tess Masters

Ingredients

2 tablespoons (30ml) virgin coconut oil
2 cups (300g) diced yellow onion
1 tablespoon (12g) minced garlic
7 cups (1.68l) vegetable broth
1/3 cup (64g) coconut manna (or creamed coconut)
1 cup (180g) raw red lentils, rinsed
3 cups (450g) peeled and diced orange-flesh sweet potato (1 medium)
2 tablespoons (30g) minced ginger
2 cups (60g) chiffonaded chard leaves (1 bunch)
1 teaspoon (6g) Celtic sea salt, plus more to taste
2 teaspoons (10ml) fresh lemon juice, plus more to taste
Pinch of red pepper flakes (optional)

Instructions

In a large pot over medium-high heat, warm the coconut oil and sauté the onion and garlic with a pinch of the salt for about 5 minutes until the onion is soft and translucent.
Add the broth, coconut butter, red lentils, sweet potato, ginger, and the remaining Herbamare, and increase the heat to high and bring to a boil. Reduce the heat to medium, and simmer, mostly covered for about 30 minutes, until the lentils and sweet potato are cooked through.
Stir in the chard, and simmer for 1 to 2 minutes until just wilted. Remove the pot from the heat, stir in the lemon juice, and allow the soup to cool slightly. Tweak the Herbamare and lemon juice to taste, and add a pinch of red pepper flakes if you want some more heat.

Comments

Comments 14

Magali
January 7, 2011 at 2:01 am

I just can’t get enough of this thick, rich, delicious soup! It’s become a staple in our house. Yum!

Reply
1. The Blender Girl
  February 2, 2013 at 4:02 am
  
  Oh, thanks Magali. I am so glad you enjoy it. High praise coming from my kitchen goddess. xx
  
  Reply
Andrea
January 28, 2013 at 3:01 pm

Hi Tess, what is the weight of the coconut and the pumpkin?
thanks

Reply
1. The Blender Girl
  February 2, 2013 at 4:02 am
  
  Sorry Andrea. I should have specified that. A standard block of creamed coconut is about 7oz/200gms. So, about 2oz/50 gms. If you are using Jap pumpkin about 1oz.
  
  Reply
The Blender Girl
February 2, 2013 at 4:02 am

Oh, thankyou. That just made my day. Yes, creamed coconut is AMAZING in all kinds of recipes. I cannot live without it.

Reply
The Blender Girl
February 2, 2013 at 4:02 am

LOL! I cannot believe I missed your comment until now. So sorry. LOVE it. I have also pigged out on this soup many many times. It is SO delicious!

Reply
Vegfaery
May 9, 2013 at 11:05 am

Hi. I discovered this recipe this morning in my FB feed. I’m very interested to try this soup this weekend. I’m sure we’ll all love it.

Reply
1. The Blender Girl
  May 10, 2013 at 1:05 pm
  
  Oh great! Can’t wait to hear what you think 🙂
  
  Reply
meep
May 9, 2013 at 2:05 pm

what do you think the outcome will be if i use coconut milk instead of the specified coconut product?

Reply
1. The Blender Girl
  May 10, 2013 at 1:05 pm
  
  You can absolutely make this soup with spectacular results using coconut milk. Make sure you use full fat coconut milk and start with 1/4 cup and add as needed. Enjoy 🙂
  
  Reply
Dama
October 27, 2014 at 1:10 pm

has anyone tried this in a slow cooker? i love coming home to the warming aroma of dinner welcoming me. i have made lentils in the slow cooker before and it works really well. i assume the japanese pumpkin would disintegrate into the the soup after such a long cooking time, but I dont think that would be a bad thing. especially since my husband doesnt love pumpkin (but when its pureed into things he either doesn’t notice or doesn’t mind). thank you! i just stumbled on this blog and am really impressed. i especially appreciate the vitamix soup recipes and the pies/desserts you post. pinning away like a madwoman now! please keep up the good work.

Reply
1. The Blender Girl
  December 30, 2014 at 3:12 am
  
  Thanks Dama – sorry I haven’t tried this in a slow cooker.
  
  Reply
Cyndi white
April 22, 2015 at 6:04 am

Check out nutritionfacts.org for updated information about coconut oil and coconut milk. It does raise cholesterol. Looks like a wonderful recipe though!

Reply
1. The Blender Girl
  May 10, 2015 at 2:05 pm
  
  Thanks Cyndi – I will check it out.
  
  Reply