Description
This Vegan Curried Pumpkin Lentil Soup is a creamy, comforting dish packed with nourishing ingredients like lentils, pumpkin puree, and coconut milk. Enhanced with mild yellow curry powder and warming spices, it delivers rich flavor and a satisfying texture perfect for a wholesome lunch or dinner. Easy to prepare on the stovetop, this soup is vegan, protein-rich, and can be customized with garnishes like cilantro, yogurt, and salsa.
Ingredients
Scale
Main 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
- Optional: ¼ teaspoon cayenne pepper (only if you like a little 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 on top of soup)
- 1 (15 ounce) can pumpkin puree
- ½ teaspoon salt, plus more to taste
- Freshly ground black pepper, to taste
To Garnish
- Extra fresh diced cilantro
- Greek yogurt (use a vegan alternative for a fully vegan option)
- Salsa (optional, adds a nice tangy flavor)
- Pita or naan bread for dipping
Instructions
- Sauté the Vegetables: Heat olive oil in a large pot over medium-high heat. Once hot, add diced onion, sliced carrot, and minced garlic. Sauté for 3-5 minutes until onions turn translucent, stirring occasionally to prevent sticking.
- Add Aromatics and Spices: Reduce heat to medium-low. Stir in fresh grated ginger, mild yellow curry powder, and optional cayenne pepper. Cook and stir the mixture for about 30 seconds to release the spices’ fragrance.
- Add Liquids and Main Ingredients: Pour in the water or vegetarian broth, light coconut milk (reserve 2 tablespoons for later garnish), rinsed lentils, and pumpkin puree. Season with ½ teaspoon salt and freshly ground black pepper to taste. Stir well to combine everything evenly.
- Simmer the Soup: Increase heat and bring the soup to a boil. Then reduce heat to medium-low and let it simmer uncovered for about 30 minutes. Cook until the lentils are soft and tender, and the soup thickens. If the soup gets too thick, add an additional ½ to 1 cup water or broth to reach your desired consistency.
- Adjust Seasonings and Serve: Taste the soup and adjust salt and pepper as needed. Serve immediately, drizzling the reserved coconut milk in a circle on top for a creamy finish. Garnish with fresh diced cilantro, a dollop of Greek yogurt or vegan yogurt, and a spoonful of salsa if desired. Serve with warm pita or naan bread for dipping.
Notes
- This vegan curried pumpkin lentil soup is rich and creamy thanks to coconut milk, making it perfect for a filling lunch or dinner.
- The recipe is highly customizable with optional cayenne for heat and garnishes like salsa and yogurt for added flavor layers.
- Using vegetarian broth instead of water enhances the soup’s depth of flavor.
- The soup is protein-packed from lentils and high in fiber, making it nutritious and satisfying.
- If you prefer a smoother texture, use an immersion blender to partially blend the soup before serving.
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
