Curried Pumpkin & Red Lentil Soup
This curried pumpkin & red lentil soup is warm, creamy, and packed with fall flavor. Made with pantry staples and done in under 30 minutes, it’s perfect for cozy dinners or meal prep.
Equipment
- large pot
- wooden spoon
- measuring cups
- blender (optional)
- knife and cutting board
Ingredients
- 1 tbsp olive oil
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 1 tsp fresh grated ginger
- 1 tbsp curry powder
- 1/2 tsp ground cumin
- 1/4 tsp smoked paprika (optional)
- 1 cup red lentils, rinsed
- 1 cup canned pumpkin purée (100% pumpkin)
- 4 cups vegetable broth
- 1 cup full-fat coconut milk
- 1 tbsp fresh lime juice
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat. Add onion and sauté until soft, about 5 minutes.
- Stir in garlic and ginger; cook for 1 minute until fragrant.
- Add curry powder, cumin, and smoked paprika. Stir to coat the aromatics.
- Add rinsed lentils, pumpkin purée, and vegetable broth. Stir well and bring to a boil.
- Reduce heat and simmer for 20–25 minutes, or until lentils are soft.
- Stir in coconut milk and lime juice. Simmer another 5 minutes.
- Blend if desired, or leave slightly chunky. Season with salt and pepper.
- Serve hot with toppings of choice (e.g., coconut cream, crispy chickpeas).
Notes
• Store in airtight containers for up to 5 days in the fridge or 3 months in the freezer.
• Add extra spice with Thai red curry paste or chili flakes.
• Top with coconut cream, yogurt, or crispy chickpeas for texture.
• Add extra spice with Thai red curry paste or chili flakes.
• Top with coconut cream, yogurt, or crispy chickpeas for texture.
Nutrition
Calories: 265kcalCarbohydrates: 33gProtein: 11gFat: 10gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 320mgPotassium: 550mgFiber: 8gSugar: 5gVitamin A: 9500IUVitamin C: 6mgCalcium: 60mgIron: 3mg