This curried pumpkin soup is a hearty, one-pot meal. The warm flavor is complemented by the sweetness of pumpkin and carrots. Add a dollop of cultured coconut milk for a wholesome and healthy dinner.
A Quick and Healthy One-pot Meal
This simple curried pumpkin soup only takes 30 minutes to prepare. Packed with garlic, ginger, and fiber-packed lentils, it’s a healthy option for a busy weeknight. I recommend making a double batch because the leftovers are delicious!
Red lentils naturally blend with the flavors of ginger and garlic and completely disappear into this soup. They offer a source of protein when combined with whole grains or seeds.
Here are a few suggestions to turn this soup into a complete meal:
- Enjoy it with naan or gluten-free flatbread (our particular favorite).
- Add a handful of toasted pumpkin seeds (as suggested in the recipe).
- Serve it over top of rice.
Curried Red Lentil and Pumpkin Soup
Curried pumpkin soup is a hearty and complete meal when accompanied by a side of rice or naan. It only takes 30 minutes to make this nutritious weeknight meal.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4–6 servings 1x
- Category: Soup
- Cuisine: Asian
- Diet: Vegan
Ingredients
- 2 Tbsp oil
- 4 medium carrots, coarsely chopped
- 1 small pumpkin, peeled, seeded and coarsely chopped
- 1 onion, sliced
- 3 cloves of garlic
- 2 Tbsp grated fresh ginger
- 1 tsp to 2 Tbsp red Thai curry paste (to taste)
- 8 cups of low-sodium broth
- 2 cups of red lentils, rinsed
- 1/4 to 1/2 cup of gluten-free soy sauce (to taste)
Garnish
- 2 cups cultured coconut milk (see notes)
- 1/4 cup of toasted pumpkin seeds
- 1 red pepper, diced
- 1 bunch cilantro
Instructions
- Roughly chop the vegetables. There’s no need to dice as the soup is pureed at the end.
- Heat the oil in a large pot and sauté the vegetables until the onions start to soften. Add the ginger and curry paste and sauté for another minute.
- Pour in the broth and add the lentils. Bring to a boil and simmer until the carrots and squash are soft (about 20 minutes).
- Puree until smooth. This is easiest to do with an immersion blender.
- Stir in the soy sauce, the exact amount will depend on the saltiness of your broth. I use a no-salt homemade broth and find that 1/2 cup of soy sauce is the right amount of salt.
- Garnish with a spoonful of cultured coconut milk, a handful of toasted pumpkin seeds and cilantro.
Notes
- I make this soup with my children in mind, so I typically use 1 tsp of curry paste. If you enjoy a bit of heat, use 2 tablespoons of curry paste.
- Using cultured coconut milk adds a dose of probiotics to the meal. However, if you aren’t using cultured coconut milk, then simply stir a can of coconut milk into the soup.
- I’ve suggested cilantro and toasted pumpkin seeds as toppings in the recipe. However, there are lots of ways to dress up this soup. Spring onions or diced tomatoes also will provide a nice contrasting flavor to the rich thick soup.
Nutrition
- Serving Size: 2 cups
- Calories: 588
- Sugar: 11.1g
- Sodium: 849mg
- Fat: 27.5g
- Saturated Fat: 18.3g
- Carbohydrates: 63.8g
- Fiber: 25.2g
- Protein: 26g
- Cholesterol: 0mg
Angela
This soup makes a great meal with a piece of bread. My kids don’t like curry, so we just do the garlic and ginger.