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!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

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)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 5 minutes, or until it becomes translucent.

Step 3

Stir in the minced garlic and grated ginger. Cook for 1-2 minutes until fragrant.

Step 4

Add the ground cumin, ground coriander, ground turmeric, and red curry paste. Cook for 1 minute, stirring constantly to toast the spices.

Step 5

Stir in the red lentils, pumpkin puree, and vegetable broth. Mix well to combine.

Step 6

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.

Step 7

Stir in the coconut milk, salt, and black pepper. Simmer for an additional 5 minutes.

Step 8

Use an immersion blender to blend the soup until smooth, or leave it slightly chunky if you prefer a heartier texture.

Step 9

Taste and adjust seasoning if needed.

Step 10

Serve hot, garnished with fresh cilantro and pumpkin seeds, if desired.

Nutrition Facts

Serving size	(1827.0g)

Amount per serving	% Daily Value*
Calories	1224.1

Total Fat 47.8g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 5264.6mg	0%
Total Carbohydrate 167.1g	0%
Dietary Fiber 38.8g	0%
Total Sugars 48.7g
Protein 45.9g	0%

Vitamin D 0IU	0%
Calcium 359.0mg	0%
Iron 20.6mg	0%
Potassium 4205.0mg	0%

*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.

Source of Calories

Fat: 33.6%

Protein: 14.3%

Carbs: 52.1%