Zucchini and Red Lentils Soup

Preparation time:

2 min

Cooking time:

30 min



This summer my daughter had a thing for creamy soups. 

She likes them thick and very creamy. Luckily, that’s how I also like them.

Even though I am a meat eater and I love dairy, especially feta cheese, most of my meals are plant based and I prefer coconut cream to regular cream when it comes to cooking.

We also do a lot of sports, so I make sure that, besides the proteins from clean cut meats, our meals cover as many nutrients as possible from a wide range of vegetables, fruits, legumes, seeds, etc.

I make sure to bring a lot of variety into our weekly menu to the best of my ability. 

So this week I created a new recipe which was so delicious that was nominated by her to be featured here on the website  this zucchini & red lentil soup. 

For this reason, I had to find a solution to give the soup a creamy consistency without adding cream. I learned to cook my own coconut milk at home for these soups. I’ll share your recipe in another post.


I used:

  • 6 medium-sized zucchini
  • 1 small yellow onion
  • 1 sweet potato
  • 1 medium carrot
  • 1 small celery root
  • 1 cup of red lentil
  • 2 cans of coconut milk
  • salt, pepper and a bit of turmeric
  • 1 tablespoon coconut oil 



I chop the zucchini, carrot, celery and sweet potato and boiled them for 5 minutes.

Meanwhile I chopped the onion and stir fried it in the coconut oil over low heat for about 2 minutes,  until it turns translucent.

I add the coconut milk to the stir fried onion, then the vegetables and red lentil and boil for 20 minutes.

At the end I add the salt, pepper and turmeric.

I set it aside until it cooled down a bit, then poured everything into a stand blender and blended it for 30 seconds. I like more the creamy texture that comes out of a stand blender compared to an immersion one, but if an immersion blender is what you’ve got, it works well with that too.

This zucchini & red lentils soup can be served both hot and cold.

You can serve it with some inactive yeast flakes sprinkled on top of it if you wanna keep it vegan.

If you love your dairy, you can swap the coconut cream for regular cream and use grated parmesan instead of inactive yeast flakes.

Bon appetit!

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