Curried Lentil Soup with Tahini and Coconut
A vibrant vegan lentil soup built on aromatic spices, creamy tahini and coconut milk for richness without dairy. Puy lentils provide substantial protein and earthiness, balanced by bright lime, fresh coriander, and a gentle heat from smoked paprika and fresh chilli. Serve with pumpkin seeds and coconut yoghurt for texture contrast. Perfect for meal prep, lunch boxes, or a warming dinner with crusty bread or rice. This version skips stock entirely, letting the vegetables and spices create a naturally flavourful base.
Ingredients
- 1 tbsp olive oil
- 1 leek, thinly sliced or chopped, or onion
- 3 garlic cloves, crushed
- 1 inch piece ginger, grated and peeled
- 1 red pepper, small dice, small
- ½ tsp hot smoked paprika
- ½ tsp ground cumin
- ½ tsp ground turmeric
- 8 ½ oz cherry tomatoes, halved
- 1 pouch pre-cooked puy lentils, 250g, or 1 tin drainedred or brown lentils1:1veganprotein
red lentils break down more, brown hold shape better
- 2 tbsp tahini, runny smooth
- 2 tbsp tomato puree
- 1 ¾ cups coconut milk, tinnedcashew cream or oat cream1:1vegandairy-freeadds dairy
lighter mouthfeel, less coconut flavour
Full guide → - 2 oz spinach
- 1 lime, juiced
- salt
- black pepper
- 3 tbsp pumpkin seeds(optional)
- 3 tbsp coconut yoghurt(optional)cashew cream or vegan sour cream1:1vegandairy-freetoppingadds dairy
tangier finish
- fresh coriander, freshly sliced, garnish(optional)
- fresh chilli, freshly sliced, garnish(optional)
- bread or rice, to serve(optional)
Instructions
- 1
Heat olive oil in a large pan over medium-high heat. Add leek, garlic, ginger and red pepper. Cook 5 minutes, stirring often, until softened.
- 2
Add paprika, cumin, turmeric, salt and pepper. Fry 1 minute until fragrant.
- 3
Add cherry tomatoes and cover with a lid. Cook 5 minutes until tomatoes burst, then lightly smash with a spoon.
- 4
Pour in lentils, tahini, tomato puree and coconut milk. Stir well, bring to a gentle simmer, cover and cook 10 minutes until warmed through.
- 5
Stir in spinach and lime juice. Cook 2 minutes until spinach wilts.
- 6
Ladle into bowls and top with pumpkin seeds, coconut yoghurt, fresh coriander and chilli. Serve with bread or rice.
Tips
Toast pumpkin seeds in a dry pan 2-3 minutes before serving for deeper flavour and extra crunch against the creamy soup.
Smash tomatoes gently to release juices but keep some texture; over-blending dulls the broth's body.
Tahini thickens as the soup cools; thin with water or plant milk when reheating if needed.
Good to Know
Refrigerate in a sealed container up to 3 days. Freeze up to 1 month. Thaw in fridge overnight, then reheat gently on stovetop or microwave, thinning with water if needed.
Make through step 5 up to 2 days ahead. Store chilled. Reheat and garnish before serving.
Ladle into bowls while hot. Offer pumpkin seeds, coconut yoghurt, coriander, chilli and bread or rice on the side so each diner customizes their bowl.
Common Mistakes
Do not skip the spice-toasting step; raw spices stay bitter and flat.
Do not over-blend or overcook spinach; it loses colour and structure.
Do not add cold coconut milk straight from tin; warm it slightly or whisk well to avoid lumps.
Substitutions
Dairy-Free Swaps
lighter mouthfeel, less coconut flavour
Full guide →tangier finish
Vegan Options
red lentils break down more, brown hold shape better
FAQ
Can I make this without coconut milk?
Yes. Use cashew cream, oat cream or even vegetable stock in a 1:1 swap, though creaminess and richness will lessen. Add extra tahini (1 tbsp) if using stock to maintain body.
What if I don't have tahini?
Use almond butter, sunflower seed butter or cashew cream in equal measure. Adjust consistency with water. Sesame flavour will change but creaminess remains.
How long does frozen soup keep and how do I reheat?
Freeze up to 1 month in airtight containers. Thaw overnight in the fridge or reheat from frozen on low heat 20-25 minutes, stirring occasionally. Add water to loosen if needed.