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Kalyn's Kitchen

Red Lentil and Sweet Potato Soup with Curry and Coconut Milk

This Red Lentil and Sweet Potato Soup with Curry and Coconut Milk can be made in the crockpot or on the stove, and this soup is just spicy enough to be interesting!

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Crockpot (or Stovetop) Red Lentil and Sweet Potato Soup with Curry and Coconut Milk found on KalynsKitchen.com

Lately I’ve been making soup like crazy, because when it snows for days on end nothing sounds as warming as a big bowl of soup. I love to make soup as much as I love to eat soup, even if I don’t especially care for the weather that inspires all this soup-making.

This Red Lentil and Sweet Potato Soup with Curry and Coconut Milk that I made in the slow cooker was my version of a Thai Coconut Curry Soup I spotted on Jeanette’s Healthy Living. I changed the Thai curry paste to curry powder which I thought would hold up better in the slow cooker, and also changed the proportions of the recipe a bit for a slightly different riff on Jeanette’s soup.  I enjoyed this with a generous dollop of fat-free Greek yogurt, which didn’t make it into the photo, and this is a soup I’ll definitely be making again.


Crockpot (or Stovetop) Red Lentil and Sweet Potato Soup with Curry and Coconut Milk found on KalynsKitchen.com

How to Make Red Lentil and Sweet Potato Soup with Curry and Coconut Milk:

(Scroll down for complete recipe with nutritional information.)

  1. I used crushed ginger and garlic puree in this soup, but if you’re using freshly minced ginger or garlic I’d reduce the amount a little.
  2. Heat olive oil in a heavy pan, then saute chopped onion for 3-4 minutes. Add crushed ginger and garlic puree and saute 1-2 minutes more, then add curry powder and saute another minute. Put the sauteed onion and spice into the crockpot.
  3. Chop up one very large sweet potato into 1/2 inch dice and add to crockpot. (These are sometimes called yams or sweet yams in U.S. grocery stores, but they’re really sweet potatoes.)
  4. Add the red lentils to the crockpot.
  5. Deglaze the pan with about 1 cup of the chicken stock and add it to the crockpot.
  6. Then add the other 5 cups of stock, and stir to distribute the ingredients.
  7. Cook on high for about 4 hours, or until lentils are starting to dissolve and the sweet potatoes are very soft.
  8. If you want a completely smooth soup you can puree it at this point, but I left mine slightly chunky.
  9. Add 1 can light coconut milk and cook about 20 minutes more. Season with sea salt to taste and serve hot, with a generous dollop of Greek yogurt or sour cream if desired.

More Soups with Coconut Milk:

Coconut Lime Turkey (or Chicken) and Rice Soup from Kalyn’s Kitchen
Creamy Zucchini and Coconut Milk Soup from Cookin’ Canuck
Thai Chicken Soup from Kalyn’s Kitchen
Green Lentil Soup with Coconut Milk from Lisa’s Kitchen

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Red Lentil and Sweet Potato Soup with Curry and Coconut Milk

Red Lentil and Sweet Potato Soup with Curry and Coconut Milk

Yield 6 servings
Prep Time 15 minutes
Cook Time 4 hours 20 minutes
Total Time 4 hours 35 minutes

This Red Lentil and Sweet Potato Soup with Curry and Coconut Milk is just spicy enough to be interesting and you can make this tasty soup in the crockpot or on the stove!

Ingredients

  • 1 T olive oil
  • 1 medium onion, finely chopped
  • 2 tsp. crushed ginger or ginger puree
  • 2 tsp. garlic puree
  • 1 T curry powder
  • 1 large sweet potato, peeled and cut into 1/2 inch dice
  • 1 1/2 cup red lentils
  • 6 cups homemade chicken stock (see notes)
  • 1 can coconut milk
  • sea salt to taste

Instructions

  1. Heat olive oil in heavy frying pan; add the chopped onion and saute 3-4 minutes or until onion starts to soften.  Add the ginger and garlic and saute 1-2 minutes more; then add the curry powder and saute one more minute.  Add the onion mixture to the crockpot.
  2. Add the chopped sweet potato and red lentils to the crockpot.  Deglaze the pan with 1 cup of the chicken stock and add to crockpot along with the rest of the stock.
  3. Cook on high for 4 hours, or until lentils are starting to dissolve and sweet potato is very soft.  (At this point you can mash or puree with an immersion blender if you want, but I left my soup fairly chunky.)
  4. Add 1 can light coconut milk and cook about 20 minutes more.  Season to taste with sea salt and serve hot, with fat free Greek yogurt or light sour cream if desired.

Stovetop Instructions:

  1. Heat olive oil in a heavy soup pot, then saute onions, ginger, garlic, and curry powder as described above.
  2. Add chopped sweet potato, red lentils, and stock, bring to a low simmer and let cook until lentils are starting to dissolve and sweet potatoes are very soft, about 1 hour.  (At this point you can mash or puree with an immersion blender if desired.)
  3. Add coconut milk and cook soup at the barest possible simmer for about 10 minutes, taking care not to let the mixture boil after the coconut milk has been added.
  4. Season with sea salt to taste and serve hot, with a dollop of Greek yogurt or sour cream if desired.

Notes

If you don't have homemade chicken stock you can use canned chicken broth. This recipe was adapted from Thai Coconut Curry Soup at Jeanette’s Healthy Living.

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 332Total Fat: 20gSaturated Fat: 14gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 7mgSodium: 579mgCarbohydrates: 29gFiber: 6gSugar: 7gProtein: 13g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

I'd love to see your pictures if you make this recipe. Share on social media with the hashtag #kalynskitchen so I can see how it turned out for you!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Sweet potatoes and red lentils are both great low-glycemic ingredients, and using light coconut milk makes this Crockpot (or Stovetop) Red Lentil and Sweet Potato Soup with Curry and Coconut Milk suitable for phase 2 or 3 of the  South Beach Diet. Limit portion sizes for phase 2, since dried beans are limited to 1/3 to 1/2 cup serving. This is probably too high in carbs for a traditional low-carb eating plan.

Find More Recipes Like This One:

Use Soup Recipes to find more interesting soups like this one. Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there. Click here for more Slow Cooker / Pressure Cooker Recipes on my other site!

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    31 Comments on “Red Lentil and Sweet Potato Soup with Curry and Coconut Milk”

  1. Anette, I believe that light coconut milk has been allowed for quite a while, but this would be phase 2 or 3 due to the sweet potatoes. Glad you are enjoying the blog!

  2. recently read that low fat coconut milk is now allowed in phase 1 of SBD.. so i guess this recipe will work in all phases.

    have lost 3 kg in 2 weeks (did not do phase 1 yet, starting next week)
    would not have been able to do it without this blog! its amazing!!

  3. Looks delicious! I love the ingredients, bookmarking this!

  4. Kristin, so glad you liked it.

  5. I made this two weeks ago and backtracked back to this page to tell you that it was wonderful and perfect for a wintry day in Pennsylvania. I loved the addition of the lentils especially; it seems like I always have an open bag of lentils somewhere that I need to use up. I also threw in some Thai red curry paste. Unorthodox, I know, but I love curry and am trying to clean out my fridge before moving!

  6. I love all the ideas people are coming up with for additions to the soup! Kale! Now why didn't I think of that?

  7. I made this tonight on the stove-top. Delish. I used half garam masala and half yellow curry powder (both from Penzey's — love that place!) I also added one bunch of kale, chopped, to get some hard-hitting veggie nutrition in there. It was a perfect one-pot meal for a cold night. My husband loved it. Thanks!

  8. Great idea to add some veggies. So glad you liked it.

  9. Thank you Kalyn. I made this tonight using fresh ginger and garlic. Your directions were very clear and the dish is delicious. I added green peas (3/4c) and a handful of green beans when I added the coconut milk.

  10. My husband used to have some success in cooking by combining ingredients based on color, and this soup certainly reminds me that foods of like colors like to be together! I'm bookmarking this one.

  11. LimeCake, thank you! I am thrilled with it.