Description
This Vegan Curried Pumpkin Lentil Soup is a creamy, nourishing, and flavorful dish made with coconut milk, pumpkin puree, lentils, and aromatic curry spices. Perfect for a cozy lunch or dinner, it combines the sweetness of pumpkin with hearty lentils and a mild curry spice that warms you up. Garnish with cilantro, yogurt, and salsa for an added burst of flavor, and serve with naan or pita bread for dipping.
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
- Optional: ¼ teaspoon cayenne pepper
- 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
For Garnish
- Extra fresh diced cilantro
- Greek yogurt
- Salsa
- Pita or naan bread for dipping
Instructions
- Sauté Aromatics: Heat olive oil in a large pot over medium-high heat. Once the oil is hot, add diced onion, sliced carrot, and minced garlic. Sauté until the onions become translucent, about 3-5 minutes.
- Add Spices: Reduce heat to medium-low. Stir in grated ginger, mild yellow curry powder, and optional cayenne pepper, cooking and stirring for 30 seconds to release aromas.
- Add Main Ingredients: Pour in water or vegetarian broth, add the light coconut milk (reserving 2 tablespoons for garnish), lentils, and pumpkin puree. Season with ½ teaspoon salt and freshly ground black pepper to taste.
- Simmer Soup: Bring the soup to a boil, then reduce the heat to medium-low. Let it simmer uncovered for about 30 minutes, or until the lentils are soft and tender, and the soup has thickened to your liking. If it becomes too thick, add an extra ½ to 1 cup of water or broth to adjust consistency.
- Adjust Seasonings and Serve: Taste the soup and adjust salt and pepper if necessary. Serve immediately, drizzling the reserved coconut milk in a circle on top. Garnish with fresh cilantro, a dollop of Greek yogurt, and salsa if desired. Enjoy with warm pita or naan bread for dipping.
Notes
- This vegan pumpkin lentil soup is rich in protein and fiber, making it a wholesome and filling meal.
- The use of light coconut milk keeps the soup creamy but lower in fat.
- Adjust the heat by adding cayenne pepper optionally based on your preference.
- Adding yogurt and salsa adds contrasting flavors and creaminess.
- Perfect for fall and winter, or whenever you crave a comforting, spiced soup.
Nutrition
- Serving Size: 1 serving
- Calories: 248 kcal
- Sugar: 7.5 g
- Sodium: 350 mg
- Fat: 8.6 g
- Saturated Fat: 5.3 g
- Unsaturated Fat: 3.0 g
- Trans Fat: 0 g
- Carbohydrates: 37.9 g
- Fiber: 11.2 g
- Protein: 9.7 g
- Cholesterol: 0 mg
