Pumpkin Lentil Soup
This silky pumpkin lentil soup mixes sweet pumpkin with hearty lentils, warm curry spices, and creamy coconut milk. You get a bowl that's healthy, filling, and tastes like a hug in soup form.
Ingredients
- 2 tablespoons olive oil
- 1 medium onion diced
- 3 cloves garlic minced
- 2 teaspoons curry powder
- 1 cup red lentils rinsed
- 2 cups pumpkin puree
- 4 cups vegetable broth
- 1 cup coconut milk
- 1 teaspoon salt
- ½ teaspoon black pepper
- fresh cilantro for garnish (optional)
- toasted pumpkin seeds for garnish (optional)
Instructions
- Heat olive oil: Pour 2 tablespoons olive oil into your big pot and set it on medium heat until it starts to shimmer and look wavy.
- Sauté onion: Toss in 1 diced onion and cook it for 5 minutes, stirring it around until it gets soft and you can almost see through it.
- Add garlic and spices: Throw in 3 minced garlic cloves and 2 teaspoons curry powder, then stir constantly for 1 minute until your kitchen smells incredible.
- Combine lentils and pumpkin: Add 1 cup rinsed red lentils and 2 cups pumpkin puree, stirring everything together so those lentils get covered in all that spicy goodness.
- Add liquids: Pour in 4 cups vegetable broth and 1 cup coconut milk, making sure to scrape any stuck bits off the bottom of your pot.
- Simmer soup: Turn the heat up until it boils, then drop it to low and let it bubble gently for 20-25 minutes until the lentils turn completely soft.
- Blend until smooth: Stick your immersion blender in there and blend everything until it's super creamy and smooth with no lumps anywhere—this takes about a minute.
- Season and serve: Stir in 1 teaspoon salt and ½ teaspoon black pepper, give it a taste, fix the seasoning if you need to, then serve it hot with cilantro or toasted pumpkin seeds on top.
Notes
- Red lentils basically melt while they cook, which means you get this naturally thick and creamy soup without adding flour or tons of cream.
- Full-fat coconut milk makes this soup extra rich and dreamy, but the light version works fine if you're watching calories or just prefer something lighter.
- Your soup will get really thick after sitting in the fridge overnight, so don't panic—just add some broth or water when you reheat it tomorrow.
- Want even more flavor? Roast fresh pumpkin chunks with oil and spices first, then blend them up before adding to your soup base.
- Start with less curry powder if you're not sure about spice levels. You can always add more cayenne or extra curry at the end if you want it hotter.