Coconut Red Lentil Soup Recipe

An absolute favorite lentil soup! 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 curry-plumped raisins.

Coconut Red Lentil Soup

Let's talk through the story of my favorite 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

The Best Soup:

One of the vegetarian soups 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.

She 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.


Coconut Red Lentil Soup

Other things worth noting related to this soup - the slivered green onions sauteed in butter or coconut oil. The golden raisins that plump up with curry broth. Back notes of ginger. Depth from a good dollop of tomato paste. It all comes together in one amazing bowl of restorative, lentil soup goodness.

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Coconut Red Lentil Soup

4.29 from 111 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, or coconut oil
  • 8 green onions or scallions, thinly sliced
  • 3 tablespoons golden raisins
  • 1/3 / 80 ml cup tomato paste
  • 1 14- ounce can coconut milk
  • 2 teaspoons fine grain sea salt
  • one small handful cilantro, chopped
  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. Set aside. Place the butter in a pan over medium heat, add half of the green onions, the remaining ginger, and raisins. 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 the coconut milk and salt. Simmer, uncovered, for 20 minutes or so. The texture should thicken up, but you can play around with the consistency if you like by adding more water, a bit at a time, if you like. Or simmer longer for a thicker consistency. The thicker this soup got, the more I liked it.
  4. I've been enjoying big ladles of this soup over ~1/2 cup of warm farro (leftover from this Farro & Bean Stew) - brown rice was good as well. Sprinkle each bowl generously with cilantro 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.

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!

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Recipe Rating


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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