Autumn has arrived and so has this creamy vegan Curry Pumpkin Lentil Soup that is so comforting and delicious! The pureed luxurious texture with warm autumn curry spices and when combined with pumpkin and lentils is the BEST! A perfect delicious soup recipe your whole family will love!
This healthy curry pumpkin lentil soup is loaded with nutritious ingredients and it is rich in autumn warm spice flavours. It really is one the BEST soups I have made!! If you are a curry lover, this is a soup for you!!
What I love about this soup are the wonderful warm super tasty flavours from the warm curry, turmeric and ginger spices to the pumpkin flavour. The nutritional content is what I look for when making recipes and how it can nurture our bodies. Also to know how satisfying and comforting it is and whoever eats it will be be asking for seconds! I am so pleased that each ingredient provides it’s own health benefits which we all need a little of that! This delicious soup only takes just over 30 minutes and it really worth every slurp! 🙂
The Herb and Cheddar Cheese Biscuits complemented the soup perfectly.
WHY MAKE THIS SOUP?
- Vegan friendly
- Nutritious and has many healthy benefits
- Hearty and satisfying
- Creamy texture and so delicious
- Ready in just over 30 minutes
- Perfect for lunch and a great starter for a meal
INGREDIENTS
- Extra virgin olive oil: recommend using a good quality olive oil
- Onion
- Garlic
- Red curry paste: a perfect blend of spices to add to this soup
- Spices: ginger powder, turmeric and curry powder, can replace ginger powder with fresh grated ginger by adding 1 tablespoon of fresh grated ginger
- Vegetable broth
- Pumpkin puree: I used organic pumpkin puree
- Red lentils: is the best option for a beautiful vibrant colour
- Coconut milk: offers enough creaminess and addition to combining and pureed with lentils and pumpkin
- Seasonings: my choice is Himalayan salt and black pepper
- Pumpkins seeds, red pepper flakes (optional) and parsley for garnishing
HOW TO MAKE THIS DELICIOUS SOUP
Start by using either a large pot or Dutch oven, add olive oil over medium heat, then add onion. Sauté for about 2 minutes, add carrots and cook for another 2 minutes, sauté garlic for one more minute.
Stir in red curry paste, ginger, curry powder and turmeric. Then add and combine the rest of the ingredients vegetable broth, pumpkin puree, red lentils and coconut milk. Season with salt and pepper.
Bring the soup to a low boil over medium to high heat, then reduce heat and simmer for about 20 minutes. The lentils and carrots should be tender.
Puree soup using a hand emulsifier or blender until the soup in smooth. When using a blender, add about 2 cups at a time to avoid burning yourself. Taste and adjust seasoning at this time.
Once the soup is pureed, you want the texture to be smooth and creamy. Keep in mind once the soup cools it will further thicken. When it comes to reheating the soup, you may need to add a little bit water if the texture is too thick.
Once the soup is pureed add a few red pepper flakes for a kick of heat (it is optional). Whether you add at the end of the cooking or garnish when serving the soup. Either way it gives it a little kick and heat to this delicious recipe. I would only add a little so you still have the full flavour of this wonderful autumn soup!
When I was garnishing this soup, I wanted to add some pumpkin seeds for some crunch and a few parsley leaves for colour and freshness. The toasted sourdough bagette actually landed on top of the soup which was unexpected. Sometimes, we just go with the flow and it was lovely, the bread softened in the warm soup and we thoroughly enjoyed!
SO MANY BENEFITS....
Whether it’s curry or more specifically turmeric, this amazing spice has many nutritional benefits. Starting with reducing inflammation that body often has and with too inflammation, it leads to many diseases and healthy issues. Curcumin is a highly potent antioxidant that will fight off free radicals that enters into our bodies and these free radicals can lead to cancer, heart disease and Alzheimer’s disease.
Ginger is another powerful ingredient that has many health benefits. It is a spice with anti-inflammatory, antioxidant, and anti-nausea properties. Ginger helps relieve nausea, pain, inflammation, diabetes, osteoarthritis, and indigestion to name a few.
Pumpkin as well is so healthy for us. This nutrient-dense squash is low in sugar, and high in fiber, which is important for our immune system, eye health, heart health and support a healthy gut.
Lentils are legumes that are rich in protein, fiber and many vitamins and minerals. This gluten-free legumes can help boost energy and it can prevent chronic diseases such a heart health, lower blood pressure, some cancers and it is high in antioxidants that can decrease tumor growth.
STORE this soup in the refrigerator for up to 3-4 days in a container with a sealed lid. It is a great soup to freeze, just make sure you add it to a freezer safe container with a lid. It can freeze up to 2-3 months.
A FEW MORE DELICIOUS SOUPS TO TRY....
DID YOU MAKE THIS RECIPE?……
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Best Curry Pumpkin Lentil Soup
Equipment
- large sauce pot or Dutch oven pot
- blender or emulsifier
Ingredients
- 1 tbsp extra virgin olive oil
- 1/2 large onion, chopped
- 1 medium-large carrot, diced
- 2 cloves of garlic, minced
- 1 tbsp red curry paste
- 1 tsp ginger powder or ½ tbsp fresh grated ginger
- 1 tsp curry powder
- 1/2 tsp turmeric
- 3 cups vegetable broth
- 1 cup pumpkin puree
- 1 cup red lentils, rinsed
- 1-14 oz (400 mL) coconut milk, set aside 2 tbsp for garnishing
- 1/2 tsp Himalyana sea salt
- 1/4 tsp black pepper
- pumpkin seeds, for garnishing
- parsley, for garnishing
Instructions
- In a large pot or Dutch oven, add olive oil over medium heat, then add onion and sauté for about 2 minutes. Add carrots and cook for another 2 minutes. Stir in garlic and sauté for one more minute.
- Stir in red curry paste, ginger, curry powder and turmeric. Then add and combine the rest of the ingredients vegetable broth, pumpkin puree, red lentils and coconut milk. Season with salt and pepper.
- Bring the soup to a low boil over medium to high heat, then reduce heat and simmer for about 20 minutes. The lentils and carrots should be tender.
- Puree soup using a hand emulsifier or blender until the soup is smooth. When using a blender, add about 2 cups at a time to avoid burning yourself. Taste and adjust seasoning at this time.
- Serve hot with toasted sourdough bagette and garnish with pumpkin seeds, parsley and drizzle the extra coconut milk. Enjoy!
