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Coconut, Pumpkin and Red Lentil Soup

Soup Recipes Easy Healthy Meals Holiday Recipes
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I've probably given this recipe to over 100 people. That is not an exaggeration. It is really that good! This pumpkin coconut soup was inspired by another version given to me by Steven Acuff over 12 years ago, and I have been serving this up with gratitude ever since. Steven is an American nutritional consultant who changed my life, and re-framed my thinking about health. He has a long history with macrobiotics and whole foods, and like so many others, was taught by Michio Kushi, and inspired by the great Sally Fallon and Weston A Price. He passed his wealth of knowledge onto me in a series of group lectures and 1:1 private sessions, and I have never looked back, utilizing what I learned from him every day.

He introduced me to the health benefits of coconut, soaking raw nuts and seeds, and alkalinity. He also introduced me to the fabulous Doctor Mercola. Steven lectures all over the world, and it is truly a life changing experience. If you can sign up for one of his seminars do it! The next best thing is to sign onto his site and check out the wealth of information. The Nutritional Guidance List Of Foods is the most accessed page on the site, and it remains my bible guide for eating whole foods.

Steven shared this coconut red lentil soup recipe with me as an alternative to my traditional Macrobiotic soup breakfast recipes. I have been eating a variation of this soup for breakfast for at least half of the year ever since. For those of you living in the United States, you will want to substitute sweet potato for the fresh pumpkin. The original recipe contained miso instead of vegetable stock. But seeing as I have gradually reduced my intake of soy over the years, I have started using vegetable broth instead. But if you use filtered water and stir through a few teaspoons of white or yellow miso just before serving this soup, the results are sensational. I vary the greens depending on what I have available. Chopped green beans work really well. You can omit the lentils, and just put in extra vegetables if you are intolerant to legumes. I included them in the basic recipe in order to get some protein and extra fiber.

For the ginger, fresh is best. It is best to use a small grater to yield the best results and save your finger tips! For me, I couldn’t live without my porcelain ginger grater. I never travel anywhere without one. They can be found at most gourmet kitchen shops or Asian grocers. Get one and you will never look back. Freshly grated ginger tea or gingerade is marvelous for heating the body during cold and flu season. Not to mention a delicious treat!

But the real magic ingredient in this soup, that cannot be left out, is the coconut. If you have never purchased creamed coconut before, it is purchased in a small 200gm rectangular box. It is 100% pure coconut. Let’s Do Organic has a wonderful organic product that is widely available at health food stores. For those of you in Australia, head to your health food store or local Asian grocer.

This creamed coconut will become your new best friend in the kitchen. It can be sliced off to make curries, soups, stews, and smoothies. Just add water, and you have instant fresh coconut milk for any recipe. If you need a quick energy boost or snack, you can just slice off a piece and eat it like fudge. I always keep a box in my car for that rare hyperglycemic moment. For more information about the health benefits of coconut head to the resources page.

Thank you Steven. I owe you my health!

**If you want this soup to taste exactly like mine, the vegetable stock/broth that you use is important. Not all stocks were created equal. They really do vary in quality and taste. I always use Massel vegetable stock, which I believe is superior in quality and flavor. Massel stocks are vegan, gluten free, lactose free, kosher and free of MSG. When I don't make my own home made stock (I really do need to post that recipe) I always use Massel stocks. I actually prefer to use the stock cubes so I can control the strength. I use 1 stock cube for every 2 cups of filtered water. 

Vegan Coconut and Red Lentil Soup

Coconut, Pumpkin and Red Lentil Soup

  • ¼ of a 7oz/200gm block of creamed coconut
  • 1 cup red lentils
  • 1 ½ liters of vegetable broth (I use Massel)
  • ¼ of a Jap pumpkin, or 1/2 butternut squash, or 1 sweet potato cut into cubes
  • 2 red onions chopped
  • a large bunch of silver beet or baby spinach leaves
  • 4 cloves garlic finely chopped
  • 2 tablespoons freshly grated ginger, plus more to taste
  • Celtic sea salt and pepper to taste
  1. In a large saucepan, dissolve the creamed coconut with some filtered water until melted.
  2. Throw in the garlic, onions, pumpkin/sweet potato, and lentils with a pinch of Celtic sea salt and stir until coated.
  3. Add in the vegetable stock and bring to the boil.
  4. Simmer on a medium flame for about 40 minutes until the lentils are cooked through.
  5. The soup should be quite thick and the vegetables should have broken down. You could mash further with a stick blender, but it is often not necessary.
  6. Now stir through the greens, and squeeze in the desired amount of fresh grated ginger.
  7. Cook for a further 5 minutes until the greens are just wilted and cooked.

Serve with a grain ball and garnish with some flat leaf parsley.

Tip: What Is A Grain Ball?

I like to supplement a bowl of blended soup with a scoop of cooked grain (day-old is best, as it sticks together). I prefer the protein-rich grains—quinoa, amaranth, and millet (they’re alkaline, too). But use any grains you like—brown rice, buckwheat, or (if you’re not gluten-free) pearl barley. Try cooking grains in vegetable broth or coconut milk, and/or adding some ginger, garlic, sea vegetables, herbs, and spices for an added boost of flavor.

I have made all of your soups now and they are all amazing! I had never used creamed coconut before and am now a convert. I made a great curry with it last night. Thanks for sharing.


Oh, thankyou. That just made my day. Yes, creamed coconut is AMAZING in all kinds of recipes. I cannot live without it.

I just can’t get enough of this thick, rich, delicious soup! It’s become a staple in our house. Yum!


Oh, thanks Magali. I am so glad you enjoy it. High praise coming from my kitchen goddess. xx

I can’t get enough of it either. I took your suggestion Tess, and I have been eating it for breakfast…and lunch…and dinner. Hey! We are allowed to be pigs right?


LOL! I cannot believe I missed your comment until now. So sorry. LOVE it. I have also pigged out on this soup many many times. It is SO delicious!

Hi Tess, what is the weight of the coconut and the pumpkin?


Sorry Andrea. I should have specified that. A standard block of creamed coconut is about 7oz/200gms. So, about 2oz/50 gms. If you are using Jap pumpkin about 1oz.

Hi.  I discovered this recipe this morning in my FB feed.  I’m very interested to try this soup this weekend.  I’m sure we’ll all love it.


Oh great! Can’t wait to hear what you think :)

what do you think the outcome will be if i use coconut milk instead of the specified coconut product?


You can absolutely make this soup with spectacular results using coconut milk. Make sure you use full fat coconut milk and start with 1/4 cup and add as needed. Enjoy :)

has anyone tried this in a slow cooker? i love coming home to the warming aroma of dinner welcoming me. i have made lentils in the slow cooker before and it works really well. i assume the japanese pumpkin would disintegrate into the the soup after such a long cooking time, but I dont think that would be a bad thing. especially since my husband doesnt love pumpkin (but when its pureed into things he either doesn’t notice or doesn’t mind). thank you! i just stumbled on this blog and am really impressed. i especially appreciate the vitamix soup recipes and the pies/desserts you post. pinning away like a madwoman now! please keep up the good work.


Thanks Dama - sorry I haven’t tried this in a slow cooker.

Check out for updated information about coconut oil and coconut milk. It does raise cholesterol. Looks like a wonderful recipe though!


Thanks Cyndi - I will check it out.

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