This curried pumpkin soup is a hearty, one-pot meal. The mild curry and ginger flavour 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 soup is a quick and easy dinner that only takes 30 minutes to prepare. Packed with garlic, ginger and fibre-packed lentils, it’s a healthy option for a busy weeknight. Make a double batch because the leftovers are amazingly delicious.
Red lentils naturally blend with the flavours of ginger and garlic and completely disappear into the carrot and pumpkin. They also 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 a slice of bread or naan (our particular favourite).
- Add a handful of toasted pumpkin seeds (as suggested in the recipe).
- Serve with rice.
- Make a curried pasta soup by adding 1/2 cup of tiny alphabet pasta letters after pureeing. Add another cup of water and let the soup simmer for 4 minutes to cook the pasta.
Curried Pumpkin Soup
Curried pumpkin soup is a hearty and complete meal when accompanied by a slice of sourdough bread or naan. It only takes 30 minutes to make, so it is a nutritious and delicious option for busy weeknights.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4–6 servings 1x
- Category: Soup
- Cuisine: Thai
- Diet: Vegan
- 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 red Thai curry paste (or curry powder)
- 8 cups of low sodium broth
- 2 cups of red lentils
- 1/4 to 1/2 cup of soy sauce
- 2 cups cultured coconut milk
- 1/4 cup of toasted pumpkin seeds
- 1 bunch cilantro
- This soup is pureed at the end, so the vegetable can be rough chopped.
- Heat the oil in a large pot and saute the vegetables until the onions start to soften.
- Add the ginger and curry paste and saute 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.
- 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 about of salt.
- Garnish with a spoonful of cultured coconut milk, a handful of toasted pumpkin seeds and cilantro.
- I made this soup with my children in mind, so the flavour of curry quite mild. If you enjoy a hot curry then use up to 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 whole 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. Adding chopped red pepper, spring onions or tomatoes on top of the soup provides a nice contrasting flavour to the rich thick soup.
- If you don’t have an immersion blender (affiliate link) then you will have to puree the soup in batches in a blender.
Keywords: Thai, Asian-inspired, gluten free, dairy free, egg free, nut free, fall, winter, 1-pot meal, 30 minutes or less, simple, affordable, Halloween, Thanksgiving
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.