Curried Red Lentil and Pumpkin Soup

How to make a curried squash soup

5 from 1 review

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.


Units Scale
  • 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)


  • 2 cups cultured coconut milk (see notes)
  • 1/4 cup of toasted pumpkin seeds
  • 1 red pepper, diced
  • 1 bunch cilantro


  1. Roughly chop the vegetables. There’s no need to dice as the soup is pureed at the end.
  2. 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.
  3. Pour in the broth and add the lentils. Bring to a boil and simmer until the carrots and squash are soft (about 20 minutes).
  4. Puree until smooth. This is easiest to do with an immersion blender.
  5. 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.
  6. Garnish with a spoonful of cultured coconut milk, a handful of toasted pumpkin seeds and cilantro.


  • 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.


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