This Easy Coconut Red Curry Soup is perfect for a weeknight meal. It is packed with veggies, healthy fats, and a ton of flavour! It’s quick to prepare and great for meal-prep throughout the week.
Including Soup in Meal Prep
Usually we make two soups every weekend so that we have soup on hand during the week. This ensures we have something easily available for a quick lunch or light dinner. And it’s always good to have a variety.
This Easy Coconut Red Curry Soup is a great addition to our repertoire because it uses pantry staples. It is also super flavourful with the mix of spices and red curry paste. If you make our recipes, you will know that we like our dishes to be extra flavourful and we use a lot of good quality spices.
Protein and Fat…
Adding red lentils to soup is a trick we use to add more protein and gut healthy fibre to a dish without impacting the texture. This is because the red lentils cook up very soft, unlike green or brown lentils, which retain more of their shape.
We like to use a full fat coconut milk which results in a creamier texture. Personally, we are not concerned about the fat in coconut milk. Since we don’t eat meat, we have an overall low level of saturated fat in our diet. Also, we might have one meal every week or two that contains coconut milk. Furthermore, many studies have shown that the fat in coconut is a medium chain fatty acid that is utilized as energy fairly quickly. In fact, coconut extract and oil have also been shown in some studies to reduce inflammation in the body. Like anything, moderation is key – including healthy quantities of good quality carbohydrates, protein and fat in the diet.
Now on to this Easy Coconut Red Curry Soup!
You can enjoy this soup on its’ own as a lighter meal or add it to a bowl of cooked rice noodles for a heartier dish. Also, we like to top ours with some chopped cilantro and another squeeze of lime. Furthermore, feel free to add some extra veggies to this dish if you like, such as some sliced sweet peppers. Or you can substitute some spinach for the kale. We tend to use whatever leafy greens we have on hand.
Try out our Coconut Lentil Curry or this Coconut Chickpea Curry Masala if you’re up for more curry. They’re also great weeknight meal choices! If you are looking for some other soup ideas, try out our Curried Cauliflower and Wild Rice Soup, this Homemade Mushroom Soup, some Italian Minestrone Soup (a personal favourite), this Spiced Red Lentil Soup or our Fire Roasted Tomato Soup.
This Easy Coconut Red Curry Soup has got a wonderful flavour profile! Try it and let us know in the comments below what you think. Also, don’t forget to also leave a rating and snap a photo. Show us yours by tagging us @plantedandpicked on Instagram and hashtag it #plantedandpicked. Soups on!
Ingredients
- 2 tsp coconut oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 inch piece ginger, grated
- ¾ tsp sea salt
- 1 cup carrots, sliced
- 1½ cups sweet potato, medium dice
- 2 tbsps red curry paste
- 1 tsp ground cumin
- ½ tsp ground coriander
- ¾ tsp turmeric powder
- ½ cup red lentils
- 4 cups veg broth
- 1 400 ml can coconut milk (1½ cups)
- 1½ cups chopped kale, loosely packed
- ½ lime juiced
- fresh chopped cilantro as optional topping
Instructions
Ingredients Prep
- Dice the onions. Mince the garlic. Grate the ginger.
- Peel and chop the sweet potatoes into medium sized chunks. Peel and slice the carrots into round disks.
- Measure out all the spices into a small bowl.
- Rinse and drain the red lentils.
Cooking the Soup
- Heat coconut oil on medium heat in a large pot.
- Add the onion, garlic, ginger and sea salt. Sauté, stirring occasionally until onions are translucent, about 5 to 7 minutes.
- Add the spices and stir. Cook for about a minute to allow the spices to release their flavour.
- Add sweet potato, carrots, lentils, veg broth and coconut milk and stir. Bring to a bowl. Reduce heat to simmer. Cover and simmer for about 30 minutes, stirring occasionally.
- While the soup is simmering, remove the kale leaves from the stems. Discard the stems. Chop the leaves into bite sized pieces to make up about 1 ½ cups.
- After the soup has simmered for 20 minutes, add in the coconut milk and kale. Stir, cover and continue to simmer for about another 10 minutes.
- Turn off heat. Add the juice of 1/2 a lime to the soup and stir.
- To serve, add some chopped cilantro to the bowls and an additional squeeze of lime if desired.
- This soup is good on its' own or on top of some cooked rice noodles for a heartier meal.
This was delicious. My son has down syndrome and we are trying to get him healthier while still having the food taste good. Thank you for the recipe.
You’re so welcome Elizabeth. Our goal is always nutrition without compromising flavour and texture.