In the mood for Thai Lentil Soup

High fibre, low fat, low kilojoule recipe

I have a lot of favourite soups because I love soup and can’t get enough of it when it’s cold outside. But my Thai Lentil Soup is truly a favourity fave, a favourite of favourites, the epitome of favouritism. It’s good. So good in fact that my girls ask for it in a thermos for school lunch. Yep, it’s that good.


What makes my Thai Lentil Soup so good?

  • The smell is what gets you first – big, bold and coconutty.
  • The taste follows – warm but not too spicy (the girls don’t like spicy spicy), garlicky but not too garlicky (slowly cooking whole garlic cloves in liquid makes it sweet not pungent and strong), thick and creamy (the lentils and pumpkin cook down into a big bowl of creamy goodness), coconutty (adding the coconut milk at the end gives a lovely subtle yet distinctively coconut flavour).
  • The fact that you just bung it all into a soup pot and cook it gives it a rating of “great”. Anything that cooks itself is great in my books.
  • It is just so incredibly good for you. The lentils give loads of protein for filling tummies, the lentils and pumpkin equal big fibre for tummy health and garlic is a good source of vitamins C and B6 boosting immunity and general health.
  • It’s filling and does for lunch or dinner. Handy.


Thai Lentil Soup
If you’re not a lentil eater or not sure you’ll get lentils passed picky eaters, don’t be put off this soup. You’d never know there were lentils in it (unless you’re a lentil connoisseur) as I use red lentils that dissolve into thick, creamy yumminess. Perfect!


Thai Lentil Soup

Serves 4
Per serve: 1155kj (275cals); 4g total fat (1.4g saturated fat); 9g fibre

1½ cups (250g) red lentils
8-10 garlic cloves (40g), peeled and bruised
3-4 cups (300g) pumpkin, peeled and cubed
2-3 tbsp red thai curry (all depending how hot you like it)
5 cups stock
1 can (400g) crushed tomatoes
1 cup light coconut milk
Coriander to garnish

Place all ingredients except coconut milk and coriander, into a large saucepan and bring to the boil. Reduce heat, cover and cook for 1 hour stirring every now and then to make sure the lentils don’t stick. Use a stick blender or food processor to blend until smooth. Add coconut milk, bring to a simmer and serve with a little coriander.

Cook’s Notes

  • Don’t be afraid of the amount of garlic in this soup. When you cook garlic this way, it’s mild and lovely not pungent and overly garlicky. If you’re not a fan of big garlic flavour, try throwing a clove into a casserole peeled and bruised and it will break down and give a lovely subtle flavour.
  • 2 tablespoons of red curry paste gives a little kick. Reduce it to 1 tablespoon if you prefer the flavour but not the heat. Add more if you like it hot, hot, hot.
  • Not all low fat coconut milks are made equal. If you’re watching what you eat, it’s worth looking at the nutritional label and choosing the one with the least energy (kilojoules), fat and sugar.

Healthy eating!

  • Julie

    I have a pot on the stove as I type. Smells great. Hoping I might be able to sneak some lentils into my boys! Jay, does this soup freeze well?

  • Jay – Moodie Foodie

    Hi Julie. I haven’t frozen this soup yet but I don’t see why not. It may separate out a bit but with reheating and stirring it should be fine. Let me know how it goes xo

  • Julie

    The soup was delicious – Mike really like it too – wahoo! I have taken it to a friend who is undergoing chemo so will let you know what her family think too. Will now have to make some more so will give you an update if any actually makes it to the freezer!

  • Jay – Moodie Foodie

    So glad you liked it Julie. Take care, xox


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