This curried pumpkin lentil soup is cozy, comforting, and packed with flavor. It is perfect for chilly days when you want something hearty but still easy to make. It’s loaded with warm flavors, nourishing veggies, and plant-based protein from lentils, all simmered together in a creamy coconut milk base.
Made with simple pantry staples, this vegan soup comes together quickly and freezes beautifully, so it’s great for meal prep too. I love serving it with my favorite crackers or garlic naan for a complete, satisfying meal that is perfect for soup season.
Ingredient Notes
This creamy soup requires only a handful of ingredients that should be available in any grocery store. It is full of plant-based protein and lots of veggies to keep your body nourished and satisfied.
- Vegetables: This soup is loaded with veggies! You will need fresh pumpkin, carrots, onion, garlic, and celery. All these vegetables add tons of flavor, texture, and nutrients 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: A can of coconut milk adds a creamy richness 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!
- Vegetable Broth: Pacific Foods brand is my favorite store bought vegetable stock. If you don't have any broth on hand, water will work fine too.
See the recipe card below for full ingredient list with measurements.
Substitutions & Variations
- Pumpkin Seeds - Garnish your soup with pumpkin seeds to add a little crunch.
- Sweet Potato Swap - If you're making this outside of pumpkin season, replace the pumpkin with sweet potatoes or squash. The flavor will be altered slightly, but it will still be delicious.
- Fresh Ginger - Want a spicier ginger flavor? Replace the ground ginger with 1 Tablespoon of fresh ginger that has been finely grated.
- Make it Spicy - Add ½ teaspoon of red pepper flakes or ¼ teaspoon of cayenne pepper if you like things spicy.
- Garnish with a dollop of plain yogurt - I like to use vegan coconut yogurt as a garnish for this soup. It adds to the creamy texture.
How to Make Vegan Pumpkin Lentil Soup
This creamy pumpkin 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.
I like to use my Dutch oven pot to prepare this soup, but any large soup pot will work.
- STEP 1: Place the pumpkin, carrot, garlic, and thyme in a large roasting dish or baking sheet. Drizzle with olive oil and season with salt & pepper. 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.
- STEP 2: Heat olive oil in a large saucepan over medium heat. Once hot add the onion and celery and saute for 5-7 minutes, until softened.
- STEP 3: Add the curry powder, ground cumin, and ground ginger. Stir while cooking for one minute.
- STEP 4: Remove the thyme sprigs and the garlic heads from the roasted vegetables and add the pumpkin and carrots to the saucepan.
- STEP 5: Add the lentils, veggie broth, and coconut milk to the saucepan. Allow to simmer for 15 - 20 minutes until thickened. Taste and add additional salt if needed.
- STEP 6: Use an immersion blender to blend the soup until it is smooth and creamy. If you don't have an immersion blender, you can transfer the soup to a regular blender to process. Just be careful to leave the lid cracked to avoid a mess.
Storage
- Refrigerator: Store leftover soup in an airtight container in the refrigerator for up to 5 days. I think the flavor is even better the next day! Reheat the soup in the microwave or on the stove top before enjoying.
- Freezer: 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 stove top.
More dinner recipes to try:
If you try this recipe, please leave a 🌟🌟🌟🌟🌟 star rating and let me know how you liked it in the comments below.
Recipe
Creamy Pumpkin Lentil Soup
This delicious pumpkin lentil soup is creamy with a hint of curry. It's the perfect way to warm up on a cold evening.
Ingredients
- 4 Tablespoons Olive Oil divided
- 4 ½ Cups Pumpkin peeled and cubed
- 4 medium Carrots chopped
- 2 heads Garlic halved
- 3 sprigs Fresh Thyme
- Salt & Pepper to taste
- 1 Cup Yellow Onion diced
- 2 stalks Celery diced
- 2 teaspoon Curry Powder
- 1 teaspoon Ground Cumin
- 1 teaspoon Ground Ginger
- 3 Cups Vegetable Broth plus extra to thin, if desired
- 15 ounce Lentils one can, drained & rinsed
- 13.6 ounce Coconut Milk one can
Instructions
- Preheat the oven to 400 °F (204 °C)
- Place the pumpkin, carrot, garlic, and thyme in a large roasting dish. Drizzle with olive oil and season with salt & pepper.4 Tablespoons Olive Oil, 4 ½ Cups Pumpkin, 4 medium Carrots, 2 heads Garlic, 3 sprigs Fresh Thyme, Salt & Pepper
- 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.
- Add 2 Tablespoons of olive oil to a large saucepan over medium heat. Add the onion and celery and allow to cook for 5-7 minutes, or until softened.1 Cup Yellow Onion, 2 stalks Celery, 4 Tablespoons Olive Oil
- Add the curry powder, ground cumin, and ground ginger. Stir while cooking for 1 minute or until fragrant.2 teaspoon Curry Powder, 1 teaspoon Ground Cumin, 1 teaspoon Ground Ginger
- Remove the thyme sprigs and the garlic heads from the roasted vegetables and add the pumpkin and carrots to the saucepan.
- Add the lentils, vegetable broth, and coconut milk to the saucepan. Allow to simmer for 15 - 20 minutes.3 Cups Vegetable Broth, 15 ounce Lentils, 13.6 ounce Coconut Milk
- Use an immersion blender to blend the soup until it is smooth and creamy.
- Pour the soup into serving bowls, add your garnish, and enjoy!
Notes
STORAGE: You can store this curried pumpkin lentil soup in airtight containers in the refrigerator for up to 5 days. Reheat the soup in the microwave or on the stove top before enjoying.
FREEZER: 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 stove top.
Nutrition
Calories: 799kcalCarbohydrates: 62gProtein: 36gFat: 49gSaturated Fat: 18gPolyunsaturated Fat: 12gMonounsaturated Fat: 16gTrans Fat: 0.03gSodium: 555mgPotassium: 1496mgFiber: 27gSugar: 7gVitamin A: 7190IUVitamin C: 13mgCalcium: 126mgIron: 13mg
Tried this recipe?Let us know how it was in the comments below
Leave a Comment