Curried Red Lentil Pumpkin Soup

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Curried Red Lentil Pumpkin Soup- made with roasted pumpkin and warming spices, each bowl packs 14 grams of protein! (vegan + gluten-free)

Curried Red Lentil Pumpkin Soup- made with roasted pumpkin and warming spices, each bowl packs 14 grams of protein! (vegan + gluten-free)

Winter is already starting to rear its bitter cold head so how about we all cozy up with a bowl of curried red lentil pumpkin soup?

Not only are the spices in this soup incredibly warming but the roasted pumpkin infuses delicious seasonal flavor while the red lentils leave you feeling satiated for hours. It’s easy to make, filling and just the perfect fall soup to curl up with under a fuzzy blanket.

Curried Red Lentil Pumpkin Soup- made with roasted pumpkin and warming spices, each bowl packs 14 grams of protein! (vegan + gluten-free)

Curried Red Lentil Pumpkin Soup Ingredients

  • Fresh Pumpkin- For this recipe I used a standard 2lb pie pumpkin that you can often find at the grocery store. If you’ve never roasted a pie pumpkin, don’t worry, they do NOT taste sweet! If you can’t find pumpkin you can also use equal amounts roasted squash (such as butternut or acorn) instead.
  • Onion, Celery, Carrots- These three vegetables create our flavor base.
  • Garlic and Ginger- Fresh garlic and ginger are ideal but garlic powder and ground ginger would work in a pinch. I would suggest 1-2 teaspoons of garlic powder and 1 teaspoon of ginger.
  • Warming Spices- Ground turmeric, cumin and curry powder give the soup a warming, Indian-inspired flavor. Feel free to add more if you like a stronger punch of curry flavor, or incorporate cayenne powder for some heat.
  • Coconut Milk- Full fat coconut milk is ideal for a creamy texture, especially because we’re only using 1/2 cup in the entire recipe. If you want to use more in place of some of the broth, feel free to do so.
  • Red Lentils- I suggest sticking with red lentils as they cook quickly and blend seamlessly with the the other ingredients in the soup. Plus, using brown or green lentils would not make for a pretty color at the end. ;)
  • Lemon Juice- Although using just one lemon doesn’t seem like it would do much for the soup, it really brightens the flavor and brings out the spices so please don’t skip it.
  • Garnishes- I’m obsessed with the herby flavor fresh thyme gives this soup as a garnish, as well as the salty crunch of tamari roasted pepitas. That said, you can skip both if you like, or use a dollop of plain yogurt and fresh cilantro. Whatever you prefer!

Curried Red Lentil Pumpkin Soup- made with roasted pumpkin and warming spices, each bowl packs 14 grams of protein! (vegan + gluten-free)

How to Make Curried Red Lentil Pumpkin Soup

  1. Roast the pumpkin for about an hour.
  2. Saute onion, carrot, and celery for 10 minutes.
  3. Add garlic, ginger and spices. Cook for a few minutes more.
  4. Pour in red lentils and broth. Simmer for 15-20 minutes, until lentils are tender.
  5. Stir in coconut milk and roasted pumpkin. Blend until smooth.
  6. Cook until heated through. Garnish with fresh thyme and pepitas, serve and enjoy!

Curried Red Lentil Pumpkin Soup- made with roasted pumpkin and warming spices, each bowl packs 14 grams of protein! (vegan + gluten-free)

Curried Red Lentil Pumpkin Soup- made with roasted pumpkin and warming spices, each bowl packs 14 grams of protein! (vegan + gluten-free)

Curried Red Lentil Pumpkin Soup- made with roasted pumpkin and warming spices, each bowl packs 14 grams of protein! (vegan + gluten-free)

Curried Red Lentil Pumpkin Soup- made with roasted pumpkin and warming spices, each bowl packs 14 grams of protein! (vegan + gluten-free)

Storage and Freezing Tips

Leftovers will keep in an airtight container in the refrigerator for up to 1 week (time may vary depending on your household temperature so please always use your best judgement).

To freeze, be sure to cool completely before storing in order to avoid frost and freezer burn. Store in a sealed container for up to 3 months then defrost and reheat when ready to eat!

Looking for more cozy soup recipes?

Curried Red Lentil Pumpkin Soup- made with roasted pumpkin and warming spices, each bowl packs 14 grams of protein! (vegan + gluten-free)

Print Recipe
5 from 2 votes

Curried Red Lentil Pumpkin Soup

Made with roasted pumpkin and warming spices, each bowl packs 14 grams of protein! (vegan + gluten-free)
Prep Time15 minutes
Cook Time1 hour
Total Time1 hour 15 minutes
Servings: 5 bowls

Ingredients

US Customary - Metric
  • 2 lb pumpkin , cut in half with seeds and strings removed (yields about 350g roasted pumpkin)
  • high heat oil spray for roasting
  • 1 tablespoon dairy-free butter, I like Miyokos
  • 1 onion, finely chopped, about 1½ cups
  • ¾ cup finely chopped celery
  • ¾ cup finely chopped carrot
  • 5 garlic cloves, minced, about 1½ tablespoons
  • 1 tablespoon grated/minced ginger
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1 teaspoon curry powder
  • 1 cup dry red lentils, rinsed and picked through
  • 5 cups vegetable broth
  • ½ cup full fat coconut milk
  • juice of 1 lemon, about 3-4 tablespoons
  • salt & pepper, to taste
  • fresh thyme and tamari pumpkin seeds, for garnish (optional)

Instructions

  • Preheat the oven to 400°F. Line a baking sheet with parchment paper or a silicone mat.
  • After pumpkin seeds and string pieces have been cleaned from the middle of the pumpkin, lightly grease each side with high heat oil then place flesh side down on the baking sheet. Roast the pumpkin for 45-minutes to 1-hour, until pliable when squeezed with an oven mitt. Set aside until the pumpkin is cool enough to handle.
  • Meanwhile, warm the butter in a large pot over medium heat. Add the onion, celery and carrot. Cook for 7-10 minutes. Then add the garlic, ginger, and spices. Stir as you continue to cook for 5 minutes more.
  • To the pot, add the dry (rinsed) lentils and vegetable broth. Bring to a simmer then cover with lid askew on the pot and cook for 15-20 minutes, until lentils are tender.
  • Once the pumpkin is cool enough to handle, use a large spoon to scrape the golden flesh into the pot. Pour in the coconut milk and stir everything together.
  • At this point, we'll need to puree the soup either using an immersion blender or transferring the soup to a countertop blender. Blend until smooth. Add salt & pepper, to taste. Transfer soup back to pot and cook until heated through. Serve warm with optional garnishes and enjoy!

Notes

Nutrition Facts are an estimate and will vary depending on specific brands and ingredients you choose.

Nutrition

Serving: 1bowl, Calories: 279kcal, Carbohydrates: 43g, Protein: 14g, Fat: 8g, Saturated Fat: 5g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Trans Fat: 0.4g, Sodium: 993mg, Potassium: 1185mg, Fiber: 13g, Sugar: 10g, Vitamin A: 19246IU, Vitamin C: 23mg, Calcium: 92mg, Iron: 6mg
Course: dinner, lunch
Cuisine: American, Indian
Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram with the hashtag #makingthymeforhealth. I love hearing your feedback!
by Sarah on November 2, 2023  //  Dinner, Fall, One Pot, Quick Meals, Recipes, Recipes by Season, Sides, Soup
17 Comments »