Description
This Vegan Curried Pumpkin Lentil Soup is a hearty and flavorful dish made with creamy coconut milk, aromatic curry spices, and tender lentils. Perfectly balanced with a touch of ginger and optional cayenne for heat, it’s a nutritious and comforting meal ideal for lunch or dinner. Serve it with warm pita or naan bread for a satisfying bite.
Ingredients
Scale
Soup 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
- ¼ teaspoon cayenne pepper (optional, for 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)
- 1 (15 ounce) can pumpkin puree
- ½ teaspoon salt, plus more to taste
- Freshly ground black pepper to taste
For Garnish
- Extra fresh diced cilantro
- Greek yogurt (plant-based if vegan preferred)
- Salsa
- Pita or naan bread for dipping
Instructions
- Sauté the Aromatics: Heat olive oil in a large pot over medium-high heat. Once hot, add diced onion, sliced carrot, and minced garlic. Sauté until onions become translucent, about 3-5 minutes.
- Add Spices: Lower the heat to medium-low and stir in grated ginger, curry powder, and optional cayenne pepper. Cook together for about 30 seconds to release the flavors.
- Add Liquids and Lentils: Pour in the water or vegetarian broth, light coconut milk (reserve 2 tablespoons for later), rinsed lentils, and pumpkin puree. Stir well to combine. Season with ½ teaspoon salt and freshly ground black pepper to taste.
- Simmer the Soup: Bring the soup to a boil, then reduce the heat to medium-low and let it simmer uncovered for about 30 minutes, or until the lentils are tender and the soup has thickened. If the soup is too thick, add additional water or broth (½ to 1 cup) to reach desired consistency.
- Adjust Seasoning and Serve: Taste the soup and adjust salt and pepper as needed. Serve immediately, drizzling reserved coconut milk on top in a circle. Garnish with fresh diced cilantro, a dollop of Greek yogurt, and salsa. Accompany with warm pita or naan bread for dipping.
Notes
- This soup is vegan-friendly and packed with plant-based protein and fiber.
- The optional cayenne adds a mild heat but can be omitted for a milder flavor.
- Light coconut milk keeps the soup creamy without being too heavy.
- Use vegetable broth instead of water for enhanced flavor.
- Great as a wholesome lunch or dinner served with bread for dipping.
Nutrition
- Serving Size: 1 serving (about 1.5 cups)
- Calories: 248 kcal
- Sugar: 7.5 g
- Sodium: 350 mg
- Fat: 8.6 g
- Saturated Fat: 5.3 g
- Unsaturated Fat: 3.3 g
- Trans Fat: 0 g
- Carbohydrates: 37.9 g
- Fiber: 11.2 g
- Protein: 9.7 g
- Cholesterol: 0 mg
