Why You’ll Love This Recipe
This soup is the epitome of comfort food with a twist. The combination of creamy coconut milk, hearty red lentils, and the savory richness of peanut butter creates a satisfying and filling dish. It’s also packed with nutrients from the vegetables, spices, and lentils, making it a great option for a healthy meal. The spices, including cinnamon, turmeric, and smoked paprika, infuse the soup with warmth and complexity, while the kale adds a vibrant, nutritious finish. Plus, it’s simple to prepare and cooks up in just under an hour, making it a go-to dish for busy weeknights.
Ingredients
- 2 teaspoons coconut oil
- 1 medium yellow onion, minced
- 2 medium bell peppers, diced
- 2 medium carrots, diced
- 2-inch piece ginger, minced
- 3 cloves garlic, minced
- 1 teaspoon ground cinnamon
- 1 teaspoon smoked paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon turmeric
- A pinch of cayenne (optional)
- 1 medium sweet potato, diced (about 2 cups)
- 28-ounce can diced tomatoes
- 4 cups vegetable stock
- 1 cup dried red lentils
- 1/4 cup natural peanut butter
- 15-ounce can coconut milk
- 1/2 cup chopped kale (packed)
- Sea salt to taste
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Sauté the Vegetables and Spices:
Heat the coconut oil in a large pot over medium-high heat. Add the minced onion and cook for about 5 minutes, or until it begins to brown. Add the diced bell peppers, carrots, minced ginger, and garlic, and cook for another 5 minutes until the vegetables soften. Stir in the cinnamon, smoked paprika, cumin, turmeric, and cayenne (if using) and cook for 1 more minute to release the flavors of the spices. - Add the Sweet Potato and Tomatoes:
Add the diced sweet potato, canned diced tomatoes, and vegetable stock to the pot. Bring the mixture to a boil, then reduce the heat to low. Let the soup simmer uncovered for about 20 minutes, or until the sweet potatoes are almost soft. - Add Lentils and Peanut Butter:
Stir in the red lentils and peanut butter, and let the soup cook for another 10 minutes until the lentils are soft and the soup has thickened. - Blend the Soup:
Using an immersion blender or a regular blender, blend half of the soup to create a creamy, thick base. If you’re using a regular blender, return the blended soup to the pot after blending. - Finish the Soup:
Stir in the coconut milk and chopped kale, allowing the kale to wilt in the hot soup. Taste and season with sea salt as needed. - Serve:
Serve the soup hot with a side of bread, such as No Yeast Bread with Herbs and Cheese or Whole Wheat Irish Soda Bread.
Servings and Timing
- Servings: 6 servings
- Prep time: 10 minutes
- Cook time: 45 minutes
- Total time: 55 minutes
Variations
- Add More Protein: Add cooked chicken or tofu for an additional protein boost.
- Vegetable Variations: Feel free to swap in other vegetables like zucchini, spinach, or parsnips depending on what you have on hand.
- Spicy Kick: Increase the amount of cayenne pepper for a spicier version of the soup.
- Nut-Free Option: If you’re avoiding peanuts, substitute the peanut butter with sunflower seed butter or tahini for a similar creamy texture and richness.
Storage/Reheating
This Coconut Red Lentil Peanut Soup stores well in the refrigerator for up to 4 days. The flavors deepen as it sits, so it’s perfect for making ahead. To reheat, simply warm it on the stovetop over low heat, adding a little more vegetable stock or water if needed to reach your desired consistency.
FAQs
1. Can I use canned lentils instead of dried lentils?
Yes, you can use canned lentils, but you’ll need to adjust the cooking time. Add them towards the end of the cooking process and simmer for 5-10 minutes until they’re heated through.
2. Can I make this soup ahead of time?
Absolutely! This soup is even better the next day as the flavors continue to develop. Just store it in an airtight container in the fridge and reheat when ready to serve.
3. Is this soup vegan?
Yes, this Coconut Red Lentil Peanut Soup is vegan, as it’s made with plant-based ingredients like coconut milk and peanut butter.
4. Can I freeze this soup?
Yes, this soup freezes well. Store it in an airtight container or freezer-safe bag for up to 3 months. Thaw in the refrigerator overnight and reheat on the stovetop.
5. Can I make this soup spicier?
If you enjoy a spicy kick, feel free to add more cayenne pepper, or even some chopped fresh chili peppers during the cooking process.
6. Can I use other types of lentils?
Red lentils are best for this recipe because they cook quickly and break down into a creamy consistency. However, you can substitute with other types of lentils, but you may need to adjust the cooking time.
7. Can I substitute the sweet potato?
Yes, you can use butternut squash or regular potatoes in place of the sweet potato for a slightly different flavor.
8. Can I use light coconut milk?
Yes, you can use light coconut milk if you’re looking to reduce the richness of the soup, though it may be a bit less creamy.
9. What can I serve this soup with?
This soup is great on its own, but you can serve it with some crusty bread, a side salad, or over a bed of rice to make it a more filling meal.
10. Can I make this soup spicier without using cayenne?
Yes, you can use chili flakes, fresh chilies, or hot sauce for a different type of heat if you prefer.
Conclusion
This Coconut Red Lentil Peanut Soup is a comforting, flavorful, and hearty dish that’s perfect for any occasion. With its rich coconut milk base, savory peanut butter, and a blend of aromatic spices, it’s a soup that will warm you up from the inside out. Easy to make, healthy, and incredibly satisfying, this recipe is sure to become a go-to in your kitchen! Whether you’re serving it on a cold day or preparing it ahead of time for a weeknight meal, this soup is sure to impress.
Coconut Red Lentil Peanut Soup Recipe
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Total Time: 55 minutes
- Yield: 6 servings
- Category: Soup
- Method: Simmered
- Cuisine: African
- Diet: Vegan
Description
This Coconut Red Lentil Peanut Soup is a flavorful, creamy, and hearty dish with West African-inspired flavors. It combines red lentils, vegetables, coconut milk, and peanut butter, making it a satisfying and nutritious meat-free meal.
Ingredients
Spices & Oil:
2 teaspoons coconut oil
1 medium yellow onion, minced
2 medium bell peppers, diced
2 medium carrots, diced
2-inch piece ginger, minced
3 cloves garlic, minced
1 teaspoon ground cinnamon
1 teaspoon smoked paprika
1/2 teaspoon cumin
1/2 teaspoon turmeric
A pinch of cayenne (optional)
Main Ingredients:
1 medium sweet potato, diced (about 2 cups)
28-ounce can diced tomatoes
4 cups vegetable stock
1 cup dried red lentils
1/4 cup natural peanut butter
15-ounce can coconut milk
1/2 cup chopped kale (packed)
Sea salt to taste
Instructions
- Sauté the Vegetables and Spices: Heat coconut oil in a large pot over medium-high heat. Add the minced onion and cook for about 5 minutes until it begins to brown. Add bell peppers, carrots, ginger, and garlic, and cook for another 5 minutes. Stir in spices (cinnamon, smoked paprika, cumin, turmeric, cayenne) and cook for 1 more minute.
- Add Sweet Potato and Tomatoes: Add diced sweet potato, tomatoes, and vegetable stock. Bring to a boil, reduce heat to low, and simmer for 20 minutes until sweet potatoes are nearly soft.
- Add Lentils and Peanut Butter: Stir in red lentils and peanut butter. Cook for another 10 minutes until lentils are soft and soup has thickened.
- Blend the Soup: Using an immersion blender or regular blender, blend half of the soup to create a creamy base. If using a regular blender, return the blended soup to the pot.
- Finish the Soup: Stir in coconut milk and chopped kale. Let kale wilt and season with sea salt to taste.
- Serve: Serve hot with a side of bread, such as No Yeast Bread with Herbs and Cheese or Whole Wheat Irish Soda Bread.
Notes
This soup stores well and flavors deepen as it sits. Make it ahead for meal prep or parties!
For extra protein, consider adding cooked chicken or tofu.
Adjust spiciness by increasing cayenne or using chili peppers.
If you don’t like peanut butter, use sunflower seed butter or tahini as an alternative.
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 10g
- Sodium: 500mg
- Fat: 16g
- Saturated Fat: 9g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg
