Vegan Curried Pumpkin Lentil Soup
User Reviews
5
Vegan Curried Pumpkin Lentil Soup
Description
Vegan Curried Pumpkin Lentil Soup combines a mix of vegetables, lentils, pumpkin puree, and coconut milk cooked gently to meld its flavors. The recipe starts by sautéing onion, carrot, garlic, and fresh ginger with curry powder and optional cayenne pepper, building a fragrant base. Lentils and pumpkin puree are simmered in broth and coconut milk until the lentils soften and the soup thickens to a creamy consistency. This soup balances sweet pumpkin with warm spices and a mellow coconut richness.
The texture is smooth with tender lentils and a rich broth texture from the canned pumpkin and coconut milk. The spices give a mild warmth without overwhelming heat, customizable by the optional cayenne.
This soup is best enjoyed hot, drizzled with reserved coconut milk and garnished with fresh cilantro, Greek yogurt, or salsa to add brightness and creaminess. It's nicely served alongside naan or pita bread for dipping. It makes a filling and nutrient-rich meal suitable for cooler days or anytime you want a comforting, vegetable-forward soup.
For storage, the soup can be frozen up to 2 months after cooling completely in airtight containers. Thaw in the refrigerator before reheating gently on the stovetop or microwave. Adjust seasoning after reheating as flavors may mellow.
Ingredients
- ½ tablespoon olive oil
- 1 onion white, diced
- 1 carrot large, sliced
- 3 cloves garlic minced
- ½ tablespoon ginger fresh grated
- 1 tablespoon yellow curry powder mild
- cayenne pepper optional; 1/4 teaspoon; for heat
- 3 cups water or vegetarian broth
- 1 cup lentil green or brown; sorted and rinsed
- 1 coconut milk light; 15 ounce can; reserve 2 tablespoons for drizzling on top of soup
- 1 pumpkin puree 15 ounce can
- ½ teaspoon salt plus more to taste
- black pepper freshly ground
- TO GARNISH:
- cilantro extra fresh; diced
- Greek yogurt
- salsa it’s so good!
- pita bread or naan bread; for dipping
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
- Cool the soup completely before freezing in airtight containers, suitable for meal prep and storage up to 2 months.
- Thaw frozen soup in the refrigerator and reheat gently on the stove or microwave, adjusting seasoning as needed.
- Reserve a small amount of coconut milk to drizzle on top before serving to enhance presentation and flavor.
- Serve with naan or pita bread to complement the creamy texture of the soup and add a satisfying, tactile element.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 248 kcal
% Daily Value*
| 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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