Sweet Potato, Red Lentil, Coconut Soup

December 1, 2009

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

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.


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


  • 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)


  1. ​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.

  2. 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.

  3. 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 14

    1. 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.

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

  2. 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!

  3. 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.

    1. 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 🙂

  4. 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.

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

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