Light Coconut & Vegetable Soup


Now that soup season has arrived, I’m struggling with my reflux-friendly diet that prohibits onions, garlic, and spicy food. I’ve made several unsatisfying batches of soup, and I’m not even ready to think about what a tomato-free, pepper-free chili would be like!

Luckily I came across this recipe while searching for a way to use light coconut milk. This recipe includes root vegetables and broth like most soups—but the sweet potato and coconut give the dish an unusual sweetness. A sprinkle of parmesan cheese provides the perfect complement.


Light coconut milk has 70 percent less fat than the normal variety. It’s not a low-fat food, but it’s close enough for my reflux. This recipe includes only about 2 tablespoons of the stuff per serving.

This soup is very easy to make; without onions and garlic, there isn’t even a saute step! The flavors are subtle but pleasing, and the lentils break up during cooking to add a rice-like component. Also, I love the texture that comes from leaving the skin on the sweet potatoes.


  • 1 sweet potato
  • 1 large carrot
  • 3 stalks celery
  • 1/3 cup red lentils
  • 4 cups vegetable or chicken broth
  • 3/4 cup light coconut milk
  • 1/2 tsp onion powder
  • 1/2 tsp cumin
  • 1 tsp dried thyme
  • 1/4 tsp salt
  • pinch of nutmeg
  • grated parmesan cheese



  1. Chop the potato, carrot, and celery into small pieces. Add to a large pot with the lentils and broth.
  2. Stir, cover, and bring to a boil. Then lower the heat and simmer for 20 minutes.
  3. Stir in the coconut milk and spices, and simmer for another 25 minutes.
  4. Ladle into bowls and top with cheese before serving.

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