Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Some of its benefits are:

  • Heart health
  • Digestive health
  • Stabilized blood sugar
  • Good protein
  • Increased energy
  • Weight loss

Coconut Red-Lentils Soup


  • 1 medium onion, finely chopped
  • 2 medium carrots, shredded
  • 2 tablespoons coconut oil
  • 2 garlic cloves, finely chopped
  • 1 teaspoon ground cumin
  • 1/2 teaspoon coriander seeds powder
  • 1 teaspoon turmeric
  • 2 teaspoons sea salt
  • 2 cups water
  • 1 1/2 cups dried red lentils (10 oz)
  • 1 (13-oz to 14-oz) can unsweetened coconut milk
  • 1 cup potatoes (2 medium), cut into 1/4-inch slices
  • 1 cup loosely packed fresh cilantro leaves


  1. In a medium pot, cook onion in coconut oil over moderate heat, stirring occasionally, until edges are golden, about 6 minutes. Add garlic and cook, stirring, 1 minute. Add cumin, coriander, turmeric, salt, and cook, stirring, 1 minute.
  2. Stir in water, lentils, salt, carrots, cilantro, and coconut milk, then simmer, covered, stirring occasionally, 5 minutes. Stir in potatoes and simmer, covered, until lentils and potatoes are tender, about 20 minutes. Season with salt and serve with cilantro sprigs scattered on top.

Call to Action

For a dish of red lentils Esau parted with his birthright and confirmed the transaction by an oath (Genesis 25:29-34).

"To satisfy the desire of the moment he carelessly bartered the glorious heritage God Himself had promised his fathers. His whole interest was in the present. He was ready to sacrifice the heavenly to the earthly, to exchange a future good for a momentary indulgence. 'Thus Esau despised his birthright.' In disposing of it he felt a sense of relief. Now he could do as he liked. For this wild pleasure, miscalled freedom, many are still selling their birthright to an inheritance eternal in the heavens!"1

If we do not value our birthright — the gift of eternal life through Jesus Christ — we may mistakenly sell it for our own equivalent of a bowl of lentil stew.

Our next plant-based recipe will be published on December 29.

  1. Ellen G. White, From Eternity Past (Mountain View, California: Pacific Press Publishing Association, 1898), 115.


My wife made this soup recently and it tasted amazing. It is one of the best soups I've ever had. Thank you Monica for sharing this recipe. 

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