This recipe is heartwarming and naturally vegan and gluten-free. An excellent source of protein and fiber, perfect for any day of the year.

Black Lentil Sesame Coconut Soup [Vegan, Gluten-Free]







  • 3 cups dried black lentils
  • 8 cups filtered water
  • 2 red bell peppers, roasted and diced
  • 1/2 white onion, diced
  • 3 cloves garlic – minced
  • 1/4 cup and 2 tablespoons toasted sesame oil
  • 1/4 cup dry white wine
  • 2 vegetable bouillon cubes, unsalted
  • 4 carrots, sliced (purple carrots were used for this recipe)
  • 2 cans coconut milk, full fat and gum free
  • 1/4 cup brown rice vinegar
  • 1/3 cup and 2 Teaspoons gluten-free Tamari sauce
  • 1 tablespoon sea salt
  • 1/4 cup toasted sesame seeds, for sprinkling on top (Optional)


For the Roasted Peppers:

  1. Roast peppers on the stovetop over medium-high heat.  A gas stove works the best but it will work fine on an electric stove.
  2. Char the peppers on all sides turning with a pair of tongs.  When good and charred, steam them for 10 minutes in a covered dish or a paper bag rolled shut to hold in the steam.
  3. Take a paper towel and rub off the char.  It’s ok to leave a little of the char.
  4. De-stem, de-seed and remove skins of bell peppers and dice.  Set aside.

For the Soup:

  1. While peppers are roasting, add the onion to a 5 1/2 quart pot along with 2 tablespoons sesame oil.  Sauté on medium heat for about 5 minutes or until transparent.
  2. Next, add the garlic and the carrots to the onions.  Cook for about 6 more minutes or until garlic becomes golden. Finally, add the wine and bouillon cubes.
  3. Mash the bouillon and cook for about 2 minutes or until wine is reduced to a syrupy.
  4. Add water, coconut milk, and lentils, then bring to a boil and turn down to medium-low for about 20 minutes. Or until lentils and carrots are soft. Add the red peppers, vinegar, Tamari, and salt. Cook for about 10 more minutes to incorporate the flavors.


You can garnish this soup with roasted red pepper, sesame seed, green onions, and chives.


Nutritional Information

Per Serving: Calories: 312 | Carbs: 38g | Fat: 15g | Protein: 15g | Sodium: 247mg | Sugar: 3g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.