Curried Lentil and Pumpkin Soup
Warm up your soul with this irresistible Curried Lentil and Pumpkin Soup, a cozy blend of aromatic spices, creamy coconut milk, and hearty red lentils. Infused with the earthy sweetness of pumpkin puree and the vibrant flavors of red curry paste, this vegan soup is both nourishing and satisfying. Ready in just 45 minutes, it’s perfect for busy weeknights or as a make-ahead meal. Garnish with fresh cilantro and crunchy pumpkin seeds for a delightful finish, and enjoy a bowl of comfort that’s as healthy as it is delicious. Looking for a gluten-free, plant-based dinner idea that delivers on flavor? This soup ticks all the boxes!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 none garlic cloves, minced
- 1 teaspoon fresh ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 2 tablespoons red curry paste
- 1 cup red lentils, rinsed and drained
- 1 cup pumpkin puree (unsweetened)
- 4 cups vegetable broth
- 1 cup coconut milk
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped (for garnish)
- 2 tablespoons pumpkin seeds (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5 minutes, or until it becomes translucent.
Stir in the minced garlic and grated ginger. Cook for 1-2 minutes until fragrant.
Add the ground cumin, ground coriander, ground turmeric, and red curry paste. Cook for 1 minute, stirring constantly to toast the spices.
Stir in the red lentils, pumpkin puree, and vegetable broth. Mix well to combine.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the lentils are tender.
Stir in the coconut milk, salt, and black pepper. Simmer for an additional 5 minutes.
Use an immersion blender to blend the soup until smooth, or leave it slightly chunky if you prefer a heartier texture.
Taste and adjust seasoning if needed.
Serve hot, garnished with fresh cilantro and pumpkin seeds, if desired.
Nutrition Facts
Calories |
313 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.2 g | 16% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1249 mg | 54% | |
| Total Carbohydrate | 43.6 g | 16% | |
| Dietary Fiber | 9.9 g | 35% | |
| Total Sugars | 12.7 g | ||
| Protein | 12.2 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 86 mg | 7% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 1116 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
