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Carrot, Lentil and Coconut Soup Recipe

Recipe by nutritionist and CNM graduate Jacqueline Ryan

This soup is packed with vitamin C-rich foods, which prevent cold and flus, and minimise and shorten the duration of any symptoms. It contains vitamins A, K, B complex, zinc, calcium, iron, potassium, copper, essential fatty acids, fibre and antioxidants.


  • 5 carrots, chopped
  • 1 onion, chopped
  • 1 red pepper, chopped
  • 1 red chilli, chopped
  • 4 cloves garlic, minced
  • 1tsp ginger, finely chopped
  • ½ cup red lentils
  • 1 can coconut milk
  • 700ml vegetable stock
  • 1tsp smoked paprika
  • 2tsp ground turmeric
  • handful fresh coriander, chopped
  • handful pumpkin seeds
  • 2tbsp coconut oil
  • Himalayan salt and freshly ground black pepper


Sautee the onion, chilli, garlic and ginger in the coconut oil over medium heat until the onion is lightly browned

Add the carrots, red pepper, vegetable stock, coconut milk, smoked paprika, turmeric, lentils, salt and pepper and bring to the boil.

Reduce heat and simmer until vegetables and lentils are tender.

Blend with a hand blender until smooth. Ladle into soup bowls and garnish with chopped coriander and a sprinkle of pumpkin seeds.