Description
A cozy, protein-packed soup with lentils, pumpkin puree, and warm curry spices. It’s creamy without dairy, naturally vegan, and weeknight-easy.
Ingredients
Units
Scale
Soup
- 1/2 tbsp olive oil
- 1 white onion, diced
- 1 large carrot, sliced
- 3 cloves garlic, minced
- 1/2 tbsp fresh ginger, grated
- 1 tbsp mild yellow curry powder
- 1/4 tsp cayenne pepper (optional)
- 3 cups water or vegetable broth
- 1 cup green or brown lentils, sorted and rinsed
- 1 can (15 oz) light coconut milk
- 1 can (15 oz) pure pumpkin puree
- 1/2 tsp salt (plus more to taste)
- freshly ground black pepper (to taste)
Optional Garnish
- fresh cilantro, chopped (for topping)
- vegan yogurt (or Greek yogurt) (a dollop)
- salsa (a spoonful)
- pita or naan bread (for dipping)
Instructions
- Sauté aromatics: Heat olive oil in a large pot over medium-high. Add diced onion, sliced carrot, and minced garlic; cook 3–5 minutes until onions are translucent and fragrant.
- Bloom spices: Reduce heat to medium-low. Stir in grated ginger, curry powder, and optional cayenne for 30 seconds to release aromas.
- Combine & simmer: Add water or broth, coconut milk, rinsed lentils, and pumpkin puree (reserve 2 tbsp coconut milk for garnish if desired). Season with salt and black pepper.
- Cook until tender: Bring to a boil, then reduce to low and simmer 30 minutes, or until lentils are soft. If too thick, add 1/2–1 cup extra water or broth.
- Taste & serve: Adjust seasoning. Ladle into bowls; drizzle reserved coconut milk and garnish with cilantro, a dollop of yogurt, and a spoonful of salsa. Serve with warm naan or pita.
Notes
For extra creaminess, blend half the soup with an immersion blender and return to the pot. Swap pumpkin with butternut squash puree if preferred. Use full-fat coconut milk for a richer soup.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Soup
- Cuisine: Vegan
Nutrition
- Calories: 400
- Sugar: 7
- Sodium: 600
- Fat: 12
- Saturated Fat: 6
- Carbohydrates: 55
- Fiber: 15
- Protein: 18
