So much to love about this chutney and coconut red lentil soup! This soup is comforting when you’re feeling tired, and also packed with enough easy-to-digest protein to strengthen your body post-treatment.

Chutney and Coconut Red Lentil Soup [Vegan]

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Cooking Time



For the Soup:

  • tablespoon virgin coconut oil
  • 1 cup diced red onion
  • 2 cloves garlic, minced
  • 2 inches ginger root, peeled and grated
  • 1 teaspoon coriander
  • 1 teaspoon turmeric
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garam masala (optional)
  • 1/2 teaspoon sea salt Pinch of pepper
  • 14 1/2 ounces can diced tomatoes
  • 14 ounces can full-fat coconut milk (set aside 3 tablespoons for the chutney)
  • 3 cups vegetable broth
  • 3 cups 1-inch cubes of peeled and de-seeded butternut squash
  • 1 cup dried red lentils, rinsed


  • 1/2 cup fresh cilantro, loosely packed
  • 1/2 cup fresh mint, loosely packed
  • 1/3 cup unsweetened shredded coconut, lightly toasted
  • 3 tablespoons full-fat coconut milk
  • 2 teaspoons maple syrup
  • 1 lime, juiced
  • Pinch of sea salt


  1. For the soup, place a large pot on the stove and heat the coconut oil over medium heat
  2. Add the onions and sauté for 5 minutes, or until translucent and soft
  3. Sauté the garlic, ginger, coriander, turmeric, cumin, garam masala, salt, and pepper. Stir well to coat the onions and garlic in the spices and cook for another
  4. Add the diced tomatoes, coconut milk, broth, squash, and lentils, and mix
  5. Cover the pot, bring to a boil, and then reduce to a simmer. Let cook for 30 minutes, or until the squash and lentils are soft and cooked through
  6. While the soup is simmering, blitz all the chutney ingredients in the food processor until the herbs are finely
  7. Ladle the soup into bowls, scoop about 2 tablespoons of the chutney on top of each bowl of soup, and
  8. Store the chutney and soup separately in airtight containers in the fridge for up to 5 The soup can also be frozen for 3–4 months. The chutney is best eaten fresh, within 4 days.

Nutritional Information

Per Serving: Calories: 368 | Carbs: 43 g | Fat: 16 g | Protein: 10 g | Sodium: 565 mg | Sugar: 10 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.


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