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4.8 from 171 votes

Coconut Red Lentil Peanut Soup Recipe

Coconut red lentil peanut soup is a hearty, meat-free, West African inspired soup recipe. The coconut milk and lentils make it thick and creamy and the peanut butter gives it the best flavor. Bonus that it's easy to make, healthy, and incredibly delicious.

Prep Time
10 mins
Cook Time
10 mins
Total Time
55 mins
Servings: 10 cups
Calories: 307 kcal
Course: Soup

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 EACH: ground cinnamon and smoked paprika
  • ½ teaspoon EACH: cumin and turmeric
  • A pinch of cayenne optional
  • 1 medium sweet potato diced (about 2 cups)
  • 28 ounce can diced tomatoes
  • 4 cups stock vegetable stock
  • 1 cup dried red lentils
  • ¼ cup natural peanut butter
  • 15-ounce ounce can coconut milk
  • ½ cup chopped kale packed
  • sea salt to taste

Instructions

    Cup of Yum
  1. Heat the oil in a large pot over medium-high heat. Add the onion and cook until it begins to brown, about 5 minutes. Add the bell peppers, carrots, ginger, and garlic and cook until the vegetables begin to soften, about 5 minutes. Stir in the cinnamon, smoked paprika, cumin, turmeric, and, if using, the cayenne and let the spices cook for 1 minute.
  2. Add the sweet potato, tomatoes, and the stock and bring the pot to a boil. Reduce the heat to low and let the pot simmer, uncovered, for 20 minutes, or until the sweet potatoes are almost soft.
  3. Stir in the red lentil and peanut butter and let the soup cook until the lentils are soft, about 10 minutes.
  4. Blend half the soup using a blender or hand-held immersion blender. If using a blender, add the blended soup back to the pot. Stir in the coconut milk and kale and let the kale wilt. Season to taste with sea salt.

Notes

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Nutrition Information

Serving 2 cups Calories 307kcal (15%) Carbohydrates 44g (15%) Protein 15g (30%) Fat 9g (14%) Saturated Fat 3g (15%) Polyunsaturated Fat 2g Monounsaturated Fat 3g Sodium 862mg (36%) Potassium 845mg (24%) Fiber 15g (60%) Sugar 10g (20%) Vitamin A 13263IU (265%) Vitamin C 75mg (83%) Calcium 72mg (7%) Iron 4mg (22%)

Nutrition Facts

Serving: 10cups

Amount Per Serving

Calories 307

% Daily Value*

Serving 2 cups
Calories 307kcal 15%
Carbohydrates 44g 15%
Protein 15g 30%
Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 3g 15%
Sodium 862mg 36%
Potassium 845mg 18%
Fiber 15g 60%
Sugar 10g 20%
Vitamin A 13263IU 265%
Vitamin C 75mg 83%
Calcium 72mg 7%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.