Vegan Curried Pumpkin Lentil Soup

Name: Vegan Curried Pumpkin Lentil Soup
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4 servings
Ingredients: ½ tablespoon olive oil; 1 white onion, diced; 1 large carrot, sliced; 3 cloves garlic, minced; ½ tablespoon fresh grated ginger; 1 tablespoon mild yellow curry powder; Optional: ¼ teaspoon cayenne (only if you like a little heat); 3 cups water or vegetarian broth; 1 cup green or brown lentils, sorted and rinsed; 1 (15 ounce) can light coconut milk (reserve 2 tablespoons for drizzling on top of soup); 1 (15 ounce) can pumpkin puree; ½ teaspoon salt, plus more to taste; freshly ground black pepper; TO GARNISH:; Extra fresh diced cilantro; Greek yogurt; Salsa (it’s so good!); Pita or naan bread for dipping

User Reviews

5.0

207 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings
4 servings
Calories
248 kcal
Course
Lunch, Dinner
Cuisine
Asian, Vegan

Vegan Curried Pumpkin Lentil Soup

Stella Guerrero

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Vegan pumpkin lentil soup made with creamy coconut milk, delicious spices and plenty of pumpkin flavor. This easy pumpkin lentil curry soup is packed with nourishing ingredients and plenty of protein for a wonderful lunch or dinner.

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Ingredients

Servings

½ tablespoon olive oil
1 white onion, diced
1 large carrot, sliced
3 cloves garlic, minced
½ tablespoon fresh grated ginger
1 tablespoon mild yellow curry powder
Optional: ¼ teaspoon cayenne (only if you like a little heat)
3 cups water or vegetarian broth
1 cup green or brown lentils, sorted and rinsed
1 (15 ounce) can light coconut milk (reserve 2 tablespoons for drizzling on top of soup)
1 (15 ounce) can pumpkin puree
½ teaspoon salt, plus more to taste
freshly ground black pepper
TO GARNISH:
Extra fresh diced cilantro
Greek yogurt
Salsa (it’s so good!)
Pita or naan bread for dipping

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Instructions

Add olive oil in a large pot and place over medium high heat. Once oil is hot, add in onion, carrot and garlic. Saute until onions are translucent, about 3-5 minutes. Bring heat to medium low and add in ginger, curry powder and cayenne, stir together for 30 seconds.
Next stir in water/broth, coconut milk, lentils and pumpkin puree. If you’d like, you can reserve 2 tablespoons of coconut milk for drizzling on top once the soup is done. Season the soup with salt and freshly ground black pepper.
Bring soup to boil, then reduce heat and simmer over medium low for 30 minutes or until lentils are soft and tender. The soup should thicken up. (If it gets too thick for your liking, then feel free to add an extra ½ cup-1 cup water or broth.) Taste and adjust seasonings as necessary, adding additional salt and pepper if needed.
Serve soup immediately and drizzle in a circle with leftover coconut milk. Garnish with cilantro, yogurt and salsa if you’d like. I love to serve mine with naan or pita bread for dipping. Serves 4.

Notes

To freeze: let the soup completely cool and then transfer it to a freezer-safe container (or multiple containers for meal prep purposes). Freeze for up to 2 months.
To reheat: first let the soup thaw in the refrigerator, then heat the soup in the microwave or on the stovetop.

Nutrition Information

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Serving 1serving (based on 4) Calories 248cal (12%) Carbohydrates 37.9g (13%) Protein 9.7g (19%) Fat 8.6g (13%) Saturated Fat 5.3g (27%) Fiber 11.2g (45%) Sugar 7.5g (15%)