Vegan Coconut Curry Red Lentil Soup – SIMMER + SAUCE (2024)

There is a growing trend toward vegetarianism and veganism among young people. I recently read that in the past several years, vegetarianism has increased substantially among those under 25 years old. My anecdotal experience is similar. My friend’s eleven-year-old decided to become a vegetarian at the age of six, despite no one else in her family being one. Seeing a whole pig being roasted on a spit at a young age was enough to convince her not to eat meat, for ethical reasons.

Another good friend has a high schooler who has been a vegetarian since she was 10 after watching a documentary about animal cruelty. She stopped eating meat soon thereafter. My nephew, now in his teens, announced several years ago he is a pescatarian, though his parents eat everything. Just today I learned that my college-bound niece has been a vegetarian for over a year. More than ever, kids seem to be making big decisions about what they eat, and why.

After college, I tried my hand at being a vegetarian for a few years, mainly for health reasons. That ended abruptly when I entered culinary school. I’m a firm believer that, whatever we eat, we should be purposeful about it. Vegetarians, vegans, and pescatarians are doing just that: they are being thoughtful eaters.

There is a lot of information available about the health implications of raising your child as a vegetarian, vegan, or pescatarian. We know that foods derived from animals are rich in protein, fatty acids, iron, zinc, iodine, calcium, and vitamins D and B12. However, research is showing that young children raised as vegetarians grow and develop at the same rate as meat-eaters, receiving almost the same amount of protein, energy, and other key nutrients that children need.

According to the American Dietetic Association:“Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.” The trick here is a well-planned diet that includes legumes, in particular soybeans and lentils, which provide much-needed protein, iron, and zinc. Whole grains, seeds, and nuts will also provide protein, essential fatty acids, zinc, and B-group vitamins.

Below is a delicious recipe my friend with the vegetarian daughter sent me for coconut curry lentil soup. It is absolutely delicious. The original recipe is from the vegan blog, Vegangela, I have only lightly adapted it. Yes, this soup is vegan, but the meat-eaters in my house love it too.