Coconut Red Lentil Soup (Esalen Ayurvedic Dal)

A vibrant red lentil soup (or stew) that is always hugely popular. A friend turned me onto this Ayurvedic dal recipe from the Esalen Cookbook years ago. Red lentil based, curry-spiced coconut broth with back notes of ginger and tomato, with slivered green onions, and a finish of cilantro or kale.

Coconut Red Lentil Soup (Esalen Ayurvedic Dal)

Let's talk through the story of my favorite red lentil soup. Years ago, two of my neighbors hosted a soup party. It was an inspiring affair - big pots of simmering soups and stews, house full of chatty, friendly people. Part of what I liked was the simple premise. The hosts (David & Holly) made a number of soups, guests were asked to arrive with their drink of choice and one thing to share - salad, appetizer, or something sweet.
Coconut Red Lentil Soup in a Bowl

The Inspiration:

One of the vegetarian soups that night was a beautiful shade of yellow-orange. It was a light-bodied, curry-spiced coconut broth thickened with cooked red lentils and structured with yellow split peas. It appeared to be a beautiful take on lentil soup. When I asked Holly to tell me about it, she mentioned it was based on an Ayurvedic dal recipe in the Esalen Cookbook, a favorite of hers. I suspect that recipe might have been inspired by the Bengali-style cholar dal where you see chana dal punctuated with raisins in many preparations.
Ingredients for Soup on a Marble Counter

Holly happened to have an extra copy of the Esalen book, and sent me home with my belly full, a new cookbook tucked under my arm, and a few suggestions related to the soup. I still make this soup regularly, love it (so much!), and thought it might be fun to revisit it today in video form - enjoy! I've also included some notes related to adapting this soup to the Instant Pot.


What Makes this so Special?

The method used to bring this soup together caught my attention. While your lentils are boiling, you saute lots of scallions in butter (or ghee, coconut oil, or olive oil) in another pan. Add to those scallions a fat dollop of thick tomato paste along with plenty of toasted spices and you're on your way. This flavor bomb is what you stir into the lentil base. Golden raisins plump up with curry broth. There are beautiful back notes of ginger, and depth from that tomato paste. It all comes together in one amazing bowl of restorative, lentil soup goodness. To be honest, I consider the raisins optional and make this often without - or sometimes I swap in some chopped dates.
Red Lentil Soup

Topping Ideas:

I've cooked this soup countless times over the years and tend to finish it with what I have on hand. The original recipe has you go big on cilantro. But you can see in these photos I sometimes pile it high with extra scallions and freshly-baked kale chips. Other ideas:

  • finish with a few big handfuls of finely shredded green cabbage
  • stir in a few big handfuls of chopped kale
  • fry 30-40 fresh curry leaves in a few tablespoons of oil adding some chile flakes (or torn chiles), mustard seeds and cumin seeds in the last 15 seconds or so. Pour generously over each bowl
  • finish with deeply roasted tomatoes and omit the raisins

Coconut Red Lentil Soup in a Bowl

A Variation

There was one variation that I noted after cooking this because it stuck out to me as particularly delicious. I was out of scallions and ginger but still wanted to make something along these lines. Instead I used a strong paste made of chopped garlic and serrano peppers - probably a 50/50 blend. I added a few tablespoons of the mixture in place of the scallions in the recipe. The end result was feisty, strong and really wonderful.

I hope you enjoy this as much as we have over the last decade or so! Here's where you can find all the soup recipes, if you want to explore more. And there are lots of lentil recipes in the archives as well.

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Coconut Red Lentil Soup (Esalen Ayurvedic Dal)

4.33 from 131 votes

See the photo in the main entry if you aren't sure what type of lentils and split peas to buy. For those of you who are curious, I used the Terre Exotique Madras Curry Powder I picked up in Paris - it looks like it is available here now too (I think I've come across it on Amazon's grocery section). Vegans - you can easily make this vegan by using coconut or olive oil in place of the butter called for.

  • 1 cup / 7 oz / 200g yellow split peas
  • 1 cup / 7 oz / 200g red split lentils (masoor dal)
  • 7 cups / 1.6 liters water
  • 1 medium carrot, cut into 1/2-inch dice
  • 2 tablespoons fresh peeled and minced ginger
  • 2 tablespoons curry powder
  • 2 tablespoons butter, ghee, olive oil or coconut oil
  • 8 green onions or scallions, thinly sliced
  • 3 tablespoons golden raisins (optional)
  • 1/3 cup / 80 ml tomato paste
  • 1 14- ounce can coconut milk (or less)
  • 1 teaspoon fine grain sea salt, plus more to taste
  • one small handful chopped cilantro (and/or lots of kale chips)
  1. Give the split peas and lentils a good rinse - until they no longer put off murky water. Place them in an extra-large soup pot, cover with the water, and bring to a boil. Reduce heat to a simmer and add the carrot and 1/4 of the ginger. Cover and simmer for about 30 minutes, or until the split peas are soft.
  2. In the meantime, in a small dry skillet or saucepan over low heat, toast the curry powder until it is quite fragrant. Be careful though, you don't want to burn the curry powder, just toast it a bit. Set aside. Place the butter in a pan over medium heat, add half of the green onions, the remaining ginger, and raisins (if using). Saute for two minutes stirring constantly, then add the tomato paste and saute for another minute or two more.

  3. Add the toasted curry powder to the tomato paste mixture, mix well, and then add this to the simmering soup along with a splash of coconut milk and salt. Add more coconut milk if you want it creamier.

  4. Simmer, uncovered, for 20 minutes or so. The texture should thicken up, but you can play around with the consistency by adding more water (or coconut milk), a bit at a time, if you like. You can keep it more brothy and soup or stew-like, or simmer longer for a thicker consistency - more like many of the dals I've had. The thicker this gets, the more I like it, and it's extra great the day or two after cooking.

  5. Sprinkle each bowl generously with cilantro (or lots of kale chips) and the remaining green onions.


Instant Pot variation: For Instant Pot users, one of you (thanks Andrea!) just wrote to me and said this soup works great in the IP: saute the spice, onions, tomato paste, ginger, and raisins. Add the lentils, split, peas, ginger, carrot and water and cook on high pressure for 15 minutes with a natural release. Then, I add the coconut milk.

This recipe has been adapted over the years from the 2006 edition of the Esalen Cookbook. The version you see here (along with relevent notes) is how I tend to make it circa 2023.

Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
If you make this recipe, I'd love to see it - tag it #101cookbooks on Instagram!

Post Your Comment


Lentil soup was the first thing I ate when I returned from the Southwest to Seattle this week. I love the raisins and coconut milk in this recipe and now that it's raining again, it's a perfect time to make it.

Debra Daniels Zeller

I've been wanting to mix red lentils and yellow split peas to make a most colorful lentil rice salad, but your raisins and coconut milk may have just one-upped my grand design.

Lentil Breakdown



Just ladled my second cup aside red chard spanikopita and it is a keeper. Was a beautiful sunny day today drying out from the few days of torrential rain and the warmth was not a deterrent for this soup! Perfect.


Looks so good! I never mix my split peas and red lentils. I'm sure the texture is just fantastic. This is going into the must make pile :)

jamie G. Dougherty

What a gorgeous color! The combination of flavors (coconut milk, curry powder) is right up my alley.

Cookin' Canuck

I just made one of your lentil soup recipes last night! I should have held out a day for this one, it sounds amazing!


Fantastic!! I added a diced red chile, garam msala powder, and fenugreek seeds to the sautee and served it over quinoa with greek yogurt!! :)


I LOVE SOUP DINNER PARTIES! Also, you must know exactly what I have on hand....i've been saving my red lentils AND my coconut milk for something...I think this will be it! THANKS!


This is a must try. We can't get enough lentil soup in my house and thanks to you we have had quite a variety to rotate through this winter. The Real Food Daily cookbook has an incredible Walnut Lentil Pate recipe that I like to use my left over lentil soup in. I can't wait to see how these flavors transform into that.

Yuuuuuuuuuuum. Even though the sun is shining here in NYC and the daffodils are poking their way up in the garden... this soup actually makes me want to hold on to winter for a few more days just so I can enjoy it's cozy warmth and nourishment!

Nora from in. Wellness

Soup party - sounds so fun! Any party where a food is the focus is the best. The soup sounds amazing. I've used both red lentils and yellow split peas in soups, but never together. I find yellow split peas take a lot longer than lentils to cook up - but, its fine to start them up at the same time?


I have lentils just crying out to be made into this soup!


I love red lentil coconut soup. I couple years ago, I amended a recipe for red lentil dal into a soup by adding coconut milk. It has become one of our faves. Even those that don't think they like coconut should try it.

Chiot's Run

What a fun party! I cannot get enough lentils the past few months, so am enjoying all your takes on the soup. Thanks!


On the stove now, and it smells incredible. H, I also have half the onions sitting around waiting for their destiny. I figure they go on top with the cilantro,as they seem to be there in the picture. HS: Exactly Janutchka, sprinkled on top of each bowl :)


I just love soup and I love lentils. i surely am going to cook coconut red lentil soup this winter.


You can never have too many lentil soup recipes in my opinion. With winter's chill still lingering around here in Wisconsin, I'm sure I'll have a chance to make this before spring arrives!


I soak my lentils in a covered bowl under sun prior to the pressure cook. I had never considered the simple mix of lentils and split peas along with elegant seasonings.


Love the soup, but out of curiousity: what happens to the other half of the onions? I mean, I can think of plenty of things - but where were they *meant* to go? HS: Sprinkled on top of each bowl :)


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