Description
This Vegan Curried Pumpkin Lentil Soup is a comforting and flavorful dish made with creamy coconut milk, aromatic curry spices, and nutrient-rich pumpkin and lentils. Perfect for a nourishing lunch or dinner, this soup offers a delightful combination of warm spices and creamy texture, garnished with fresh cilantro, yogurt, and salsa, and served with pita or naan bread for dipping.
Ingredients
Scale
Soup
- 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 (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 Garnish
- Extra fresh diced cilantro
- Greek yogurt
- Salsa
- Pita or naan bread for dipping
Instructions
- Sauté Aromatics: Add olive oil in a large pot and place over medium-high heat. Once the oil is hot, add the diced onion, sliced carrot, and minced garlic. Sauté until the onions are translucent, about 3-5 minutes.
- Add Spices: Reduce heat to medium-low. Stir in fresh grated ginger, mild yellow curry powder, and optional cayenne pepper. Cook and stir together for about 30 seconds to release the flavors.
- Add Main Ingredients: Stir in the water or vegetarian broth, light coconut milk (reserving 2 tablespoons for garnish), lentils, and pumpkin puree. Season the soup with ½ teaspoon salt and freshly ground black pepper.
- Simmer Soup: Bring the soup to a boil, then reduce heat and let it simmer over medium-low for 30 minutes or until the lentils are soft and tender and the soup thickens. If the soup becomes too thick, add an additional ½ to 1 cup of water or broth to reach desired consistency.
- Adjust Seasoning and Serve: Taste the soup and adjust salt and pepper as needed. Serve immediately, drizzling the reserved coconut milk in a circle over the soup. Garnish with fresh diced cilantro, a dollop of Greek yogurt, and salsa if desired. Serve with warm pita or naan bread for dipping.
Notes
- This vegan pumpkin lentil soup is packed with protein and fiber, making it a hearty and nutritious meal.
- Adjust the cayenne to your heat preference or omit for a milder flavor.
- Using vegetable broth enhances the flavor, but water works well too.
- Reserve some coconut milk for garnish to add a creamy touch at serving.
- Perfectly paired with naan or pita bread for a complete comforting meal.
Nutrition
- Serving Size: 1 serving (about 1.5 cups)
- Calories: 248 kcal
- Sugar: 7.5 g
- Sodium: 420 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
