Curried, vegan Creamy Pumpkin Lentil Soup recipe that is an easy, nourishing meal full of protein and cozy flavors. Made with coconut milk, warm spices, and delicious vegetables.
Why You Will Love This Creamy Pumpkin Soup with Lentils
This creamy lentil pumpkin soup is a perfect cozy meal for chilly days. It is a hearty soup full of warm spices and is thick and creamy in consistency. Another favorite is our Thermomix Pumpkin Soup recipe.
It is a simple meal that is easy to make with staple pantry ingredients, spices, and vegetables that will nourish your body while tasting amazing.
This hearty soup is made with healthy ingredients that taste delicious and fill the soup with yummy flavor and nutrients.
This easy soup recipe is vegan and has high levels of protein in it. All the natural plant-based protein makes this soup filling and keeps you satisfied for a long time.
I love serving this delicious curried soup with crusty bread, pita bread, crackers, or my favorite, garlic naan! T
his healthy, nourishing curried soup can easily be frozen to be enjoyed later - which makes it great for meal prep!
Another delicious and creamy soup recipe to try is my Roasted Cauliflower Soup!
Looking for plant-based meal ideas?
I love making healthy, vegan meals that are perfect for busy weeknights. Check out these veggie-packed, nutritious recipe ideas for inspiration!
Ingredients In Curried Lentil Pumpkin Soup
This creamy soup is filled with healthy ingredients and warm, cozy spices. It is full of plant-based protein and lots of veggies to keep your body nourished and satisfied.
The ingredients for this soup are all vegan and easy to find at a supermarket. To make this cozy vegan soup, you will need:
- Vegetables: This soup is loaded with veggies! You will need pumpkin, carrots, onion, garlic, and celery. All these vegetables add tons of flavor, texture, and nutients to this delicious soup!
- Herbs & spices: This yummy soup is packed with flavor! The fresh thyme, yellow curry powder, ground cumin, and ground ginger all give this soup a warm spicy taste that is absolutely delicious.
- Coconut milk: Adds a rich, slightly sweet creaminess to the soup while keeping it vegan-friendly. The subtle coconut flavor combines beautifully with all the spices and vegetables.
- Lentils: You can use any kind of lentil you prefer for this soup recipe. Just be sure to rinse them well before adding them!
- Broth: To keep this dish vegan, be sure to use vegetable broth for this recipe. Water will also work if you do not have vegetable broth.
- You will also need some olive oil, salt, and pepper for this recipe.
- Garnish: I like to top my served soup with fresh sage, dollops of vegan yogurt, and some nuts and seeds. The soup is delicious as-is, so this is all entirely optional!
Which lentils are the healthiest?
Lentils are one of the most nutritious and versatile plant-based proteins available. You get various types of lentils, all of which have different cooking times, nutritional values, and purposes.
Black lentils are the healthiest out of all the different types of lentils. One cup of uncooked black lentils provides 52g protein, 36g fiber, 200mg calcium, and 16mg iron.
How to make vegan lentil & pumpkin soup
This creamy, curried soup is easy to make and absolutely delicious. It is a great meal idea for a busy weeknight and can also be frozen to be enjoyed at a later time. To make this simple soup recipe:
- Prepare oven. Preheat oven to 200C/400F.
- Prepare vegetables for roasting. Place the pumpkin, carrot, garlic, and thyme in a large roasting dish. Drizzle with olive oil and season with salt & pepper.
- Roast the vegetables. Place the roasting dish in the centre of the oven and roast for 25 - 35 minutes, or until vegetables are lightly golden brown and cooked through.
- Cook the onion and celery. In a large saucepan over a medium heat, add some olive oil and allow to heat. Then add the onion and celery and allow to cook for 3 minutes, or until softened.
- Add the spices. Add the curry powder, ground cumin, and ground ginger. Mix in and allow to cook for 1 minute to become fragrant.
- Add the roasted vegetables. Remove the thyme sprigs and the garlic heads from the roasted vegetables and add the pumpkin and carrots to the saucepan.
- Add in the remaining ingredients. Add the lentils, vegetable broth, and coconut milk to the saucepan. Allow to simmer for 15 - 20 minutes.
- Blend. Using a stick blender, blend the soup until it is smooth and creamy.
- Serve. Pour the soup into serving bowls, add your garnish, and enjoy!
Storing & freezing soup tips:
- To store the soup: You can store this curried pumpkin lentil soup in airtight containers in the fridge for up to 5 days. Reheat the soup in the microwave or on the stovetop before enjoying!
- To freeze the soup: First let the soup cool completely and then transfer it to a freezer-safe container (or multiple small containers for easy meal prep). The soup can be kept frozen for up to 3 months. To enjoy after freezing, first let the soup thaw completely in the refrigerator and then heat the soup in the microwave or on the stovetop.
Is pumpkin a carb or protein?
Pumpkin is very nutritious and is low in calories. Pumpkin contains both protein and carbs. It is considered a carb though as it has higher levels of carbohydrates than protein.
One cup (245 grams) of pureed pumpkin contains 3 grams of protein, 7 grams of fat, 19 grams of carbs, and 7 grams of fiber.
Creamy Pumpkin Lentil Soup
Creamy, vegan Curried Pumpkin Lentil Soup recipe that is an easy, nourishing meal full of protein and cozy flavors. Made with coconut milk, warm spices, and delicious vegetables.
Ingredients
- 500g pumpkin, peeled and cubed• 4 carrots, chopped
- 2 garlic heads, halved
- 3 sprigs fresh thyme
- 4 tablespoons olive oil, divided
- Salt & pepper to taste
- 1 yellow onion, chopped
- 2 celery stalks, chopped
- 2 teaspoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground ginger
- 1 can lentils, well rinsed
- 3 cups vegetable stock (plus extra to thin, if desired)
- 1 can (400ml) coconut milk
OPTIONAL GARNISH
- Vegan yogurt
- Nuts and seeds
- Fresh sage
Instructions
- Prepare oven. Preheat oven to 200C/400F.
- Prepare vegetables for roasting. Place the pumpkin, carrot, garlic, and thyme in a large roasting dish. Drizzle with olive oil and season with salt & pepper.
- Roast the vegetables. Place the roasting dish in the center of the oven and roast for 25 - 35 minutes, or until vegetables are lightly golden brown and cooked through.
- Cook the onion and celery. In a large saucepan over a medium heat, add some olive oil and allow to heat. Then add the onion and celery and allow to cook for 3 minutes, or until softened.
- Add the spices. Add the curry powder, ground cumin, and ground ginger. Mix in and allow to cook for 1 minute to become fragrant.
- Add the roasted vegetables. Remove the thyme sprigs and the garlic heads from the roasted vegetables and add the pumpkin and carrots to the saucepan.
- Add in the remaining ingredients. Add the lentils, vegetable broth, and coconut milk to the saucepan. Allow to simmer for 15 - 20 minutes.
- Blend. Using a stick blender, blend the soup until it is smooth and creamy.
- Serve. Pour the soup into serving bowls, add your garnish, and enjoy!
Notes
I hope you love this Creamy Pumpkin Lentil Soup recipe as much as I do! And if you want to see more of my delicious food adventures, follow me on Instagram or Facebook.
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