Description
Warm up with this rich, flavorful Vegan Curried Pumpkin Lentil Soup, perfect for cozy and healthy dinners. This vibrant soup combines the creamy sweetness of pumpkin puree with protein-packed lentils and aromatic curry spices, all blended with coconut milk for a silky texture. It is nutritious, comforting, and easy to prepare, making it an ideal choice for chilly evenings or meal prep.
Ingredients
Scale
Main Ingredients
- 1 cup cooked red or brown lentils
- 1 cup pumpkin puree
- 1 medium yellow onion, chopped
- 3 garlic cloves, minced
- 2 tablespoons curry powder
- 1 can (14 oz) coconut milk
- 4 cups vegetable broth
- 2 tablespoons olive oil
- Salt and pepper to taste
Optional Garnishes and Add-ins
- Fresh cilantro or parsley, chopped
- Toasted pumpkin seeds
- Fresh chili or cayenne pepper (for extra heat)
- Fresh spinach, kale, or chard (added near end)
- Tahini swirl
Instructions
- Prepare the base: Heat olive oil in a large pot over medium heat. Add chopped onions and garlic, and sauté until softened and fragrant, about 5 minutes. This step builds the foundation of your soup’s flavor.
- Add spices and lentils: Sprinkle in the curry powder and stir for about 1 minute to toast the spices and enhance their aroma. Then add the rinsed cooked lentils and vegetable broth, stirring everything together.
- Simmer and blend: Bring the mixture to a boil, then reduce heat to simmer, cover, and cook for 20–25 minutes until the lentils are tender. Stir in the pumpkin puree and coconut milk, heating gently while stirring to combine creamy texture and rich flavors.
- Season and serve: Add salt and pepper to taste. Adjust spices if necessary. Garnish with fresh herbs, toasted pumpkin seeds, or chili flakes before serving your delicious Vegan Curried Pumpkin Lentil Soup.
Notes
- Use red lentils for a creamy texture without blending.
- Toast spices in oil before adding other ingredients to enhance flavor.
- Add vegetable broth gradually to control soup thickness.
- Soup tastes better the next day as flavors meld.
- Add fresh herbs just before serving for best flavor and color.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soups
- Method: Stovetop
- Cuisine: Vegan, Gluten Free
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 250
- Sugar: 5g
- Sodium: 450mg
- Fat: 10g
- Saturated Fat: 7g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
Keywords: vegan, curried pumpkin lentil soup, healthy soup, plant-based protein, gluten free, cozy meal, easy recipe
