Description
A vibrant, hearty, and nourishing vegan soup combining creamy pumpkin puree, protein-rich red lentils, and a fragrant blend of curry spices, coconut milk, and fresh aromatics. This soul-warming curried pumpkin lentil soup is easy to make, comforting, and customizable to suit your taste and dietary needs.
Ingredients
Scale
Main Ingredients
- 1 cup pumpkin puree (canned or fresh)
- 1 cup red lentils, rinsed
- 1 can (13.5 oz) full-fat coconut milk
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 tablespoons curry powder
- 1 teaspoon turmeric powder
- 4 cups vegetable broth
- 1 tablespoon lemon juice or lime juice
- Salt and pepper, to taste
- 1–2 tablespoons oil (for sautéing)
Optional Variations and Garnishes
- Chopped fresh chili or cayenne pepper (to taste)
- Diced carrots, spinach, or kale
- Green or brown lentils (swap for red lentils)
- Toasted pumpkin seeds or a swirl of almond butter (for garnish)
- Fresh cilantro or parsley (for garnish)
- Coconut yogurt (for garnish)
Instructions
- Step 1: Sauté the Aromatics – Heat oil in a large pot over medium heat. Add chopped onion, minced garlic, and grated fresh ginger. Cook for about 5 minutes until soft and fragrant, forming the flavor base of the soup.
- Step 2: Toast the Spices – Add curry powder and turmeric to the pot. Stir constantly for 1-2 minutes to release the spices’ aromatic oils and deepen their flavor.
- Step 3: Combine Pumpkin and Lentils – Stir in pumpkin puree and rinsed red lentils, coating them thoroughly with the spices for a balanced curried taste and texture.
- Step 4: Add Liquids and Simmer – Pour in vegetable broth and coconut milk. Bring mixture to a simmer, then reduce heat and cook uncovered for 20-25 minutes until lentils are tender and soup is slightly thickened.
- Step 5: Season and Finish – Remove from heat. Stir in fresh lemon or lime juice, salt, and pepper to brighten and balance flavors. Adjust seasoning as needed before serving.
Notes
- Rinse lentils thoroughly to prevent mushiness and improve texture.
- Use full-fat coconut milk for creamier, richer soup.
- Allow the soup to rest a few minutes for flavors to meld and deepen.
- For a thicker, creamier texture, partially blend the soup and stir it back in.
- Add fresh herbs or delicate greens near the end of cooking for added color and freshness.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Soups
- Method: Simmering
- Cuisine: Vegan, Comfort
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 280
- Sugar: 5g
- Sodium: 480mg
- Fat: 12g
- Saturated Fat: 10g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg