Sri Lankan Lentil & Curried Coconut Soup

Last updated on: March 10, 2026

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Right, so here’s the story about this Sri Lankan Lentil Soup.

I was elbow-deep in spices, creating a gloriously fragrant Sri Lankan Chicken Curry, when I made a batch of homemade Sri Lankan curry powder that could probably season a small village.

Don’t get me wrong — the curry was banging. But once the chicken was gone, the jar of curry powder was still giving me the side eye from the shelf, whispering, "Use me or lose me."

Challenge accepted.

Enter this glorious Sri Lankan Lentil & Curried Coconut Soup. A creamy, spicy, plant-based bowl of genius that puts that homemade spice mix to delicious use.

It's high in protein, low in calories, and perfect if you're after a lentil soup for weight loss that doesn't taste like punishment.

It's got all the flavour of the curry — just in liquid gold form. And it comes together with basic ingredients and a bit of simmering magic.

So if you've already made the chicken curry (and if not, you absolutely should), this is the delicious encore.

What is Sri Lankan Lentil & Curried Coconut Soup?

Sri Lankan Lentil & Curried Coconut Soup is a creamy, spicy, and deeply flavourful lentil soup made with red lentils, coconut milk, and homemade Sri Lankan curry powder.

The spice blend itself is crafted from scratch, as featured in this epic chicken curry, and gives the soup its signature depth and warmth.

It’s a fabulous lentil soup for weight loss, thanks to its high protein and fibre content, low fat, and ability to keep you full for hours. A one-pot wonder that’s rich, warming, and perfect for batch-cooking or lunchbox domination.

Key Ingredients

Red Lentils. The soup’s heart and soul. Cook fast, break down perfectly, and bring the protein without needing a gym membership.

Homemade Sri Lankan Curry Powder. The real star. Made from scratch using the recipe from Sri Lankan Chicken Curry, it delivers deep, toasty, and complex spice. Worth every sneeze during blending.

Coconut Milk (light). Adds that creamy island hug. Light enough to keep things lean, but still rich enough to feel indulgent.

Carrot. Sweetens the deal. Adds colour, a touch of earthy balance, and sneaks in another veg.

Ginger & Garlic. Aromatic power couple. Brings the soup alive with heat and depth.

Onion. The unsung hero of soups everywhere. Sautéed ‘til soft and sweet, it forms the flavour foundation.

Chilli Flakes. Add as much or as little as you dare. A little drama never hurt a soup.

Coconut Oil. Enhances the coconut vibe and makes you feel like a proper chef, even in pyjamas.

Lime or Lemon Juice. Brightens everything at the end. That final tangy punctuation mark.

Fresh Coriander. Polarising, yes. But also the fresh green crown on top of all that spice.

Sri Lankan Lentil & Curried Coconut Soup

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5 from 1 review

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• Total Time: 60 mins
• Yield: 4 1x

Ingredients

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• 1 tbsp coconut oil
• 1 medium onion, finely chopped
• 1 medium carrot, diced
• 15 g garlic, minced
• 15 g ginger, minced
• 1 1/2 tbsp Sri Lankan Curry Powder
• 1/2 tsp chilli flakes
• 230 g red lentils, rinsed
• 800 ml vegetable or chicken stock
• 400 ml tin light coconut milk
• Juice of 1/2 lime or lemon
• 1 tsp salt
• Fresh coriander, to garnish

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Instructions

Heat coconut oil in a large saucepan over medium heat. Add onion and carrot; cook for 5–7 minutes until softened.

Stir in garlic, ginger, curry powder, and chilli flakes. Cook for 1 minute, stirring until fragrant.

Add lentils, stock, coconut milk, and salt. Bring to the boil, then reduce heat and simmer covered for 35–40 minutes until lentils are soft.

Blend with a stick blender until smooth (or leave some texture).

Stir in lime or lemon juice. Taste and adjust seasoning if needed.

• Author: Scott Baptie
• Prep Time: 10 mins
• Cook Time: 50 mins
• Category: Lunch
• Method: Stove
• Cuisine: Sri Lankan

Nutrition

• Serving Size: 1
• Calories: 369
• Fat: 13 g
• Carbohydrates: 47 g
• Protein: 16 g

Recipe Video

Keeping Lentil Soup for Weight Loss Fresh For Later

To Store

Let the lentil soup for weight loss cool completely, then ladle it into containers and stash in the fridge. Keeps happily for up to 4 days. Gets better with age—like George Clooney and some cheeses.

To Reheat

Pop in a saucepan over medium heat, stirring until warmed through. Or microwave in short bursts with a stir in between. Add a splash of water if it thickens too much.

To Freeze

Cool completely, portion into freezer-safe containers, and freeze for up to 3 months. Defrost in the fridge overnight or reheat gently from frozen. Still tastes like magic.

FAQs

Can I use green or brown lentils instead of red?

Not ideal. Red lentils break down beautifully to create a smooth, silky soup. Green or brown lentils stay firmer and won’t give you that luscious texture.

Is this lentil soup for weight loss actually filling?

Yes! Thanks to the fibre-rich lentils and high protein, it’s properly satisfying. One bowl and you’ll be full, happy, and feeling a bit smug.

What if I don’t have Sri Lankan curry powder?

Make your own! The full homemade recipe is part of this Sri Lankan Chicken Curry, and it’s easier than you’d think. No weird ingredients—just serious flavour.

Can I make this lentil soup for weight loss in advance?

Totally. In fact, you should. The flavours deepen over time, making it perfect for batch cooking and midweek “what’s-for-dinner” wins.

How spicy is Sri Lankan Lentil & Curried Coconut Soup?

It’s got a warming, gentle spice. Add more chilli flakes if you like the burn. Or tone it down if you’re spice shy. You're in charge here.

If you liked this Sri Lankan Lentil Soup, try these

Sri Lankan Chicken Curry. The recipe that kicked this whole thing off — and where you’ll find the homemade Sri Lankan curry powder. Rich, spicy, and surprisingly easy, it’s perfect for curry nights and doubles as a gateway drug to making your own spice blends.

Turkish Lentil Soup. Smooth, smoky, and spiced with paprika and mint, this soup is like the Mediterranean cousin of your Sri Lankan favourite. High in protein and seriously comforting — it’s ideal for a change of lentil scenery without straying too far.

Red Lentil Soup. Simple, stripped-back, and meal-prep friendly, this one’s perfect for busy weeks when you want something nourishing and fuss-free. No coconut, no drama — just lentils doing what lentils do best.

Curried Parsnip Soup. This curried parsnip soup is thick, cosy and quietly packing a protein punch thanks to added chicken. Gently spiced, naturally sweet from parsnips and finished with a splash of milk, it’s the kind of high-protein soup that actually keeps you full

Leave A Comment Below

Loved the recipe? Got your own little tweaks and twists? I am all ears! Feel free to drop a comment below and share your cooking experiences with me.