As the weather cools and the days grow shorter, there’s nothing more comforting than a warm bowl of soup. This Curried Pumpkin Lentil Soup brings together the hearty, earthy flavor of lentils with the smooth creaminess of pumpkin and coconut milk. The combination of warming curry spices and the subtle sweetness of pumpkin makes it an ideal dish for cozy nights in. Whether you’re seeking a simple weeknight meal or a nourishing dish for meal prep, this vegan and gluten-free soup will satisfy your taste buds while keeping things healthy.
Key Ingredients
This soup is made with wholesome ingredients that are easy to find and pack plenty of nutrients into every bite. Here’s what you’ll need:
- Red Lentils: Lentils are the protein powerhouse of this soup. They add a hearty texture and absorb the flavors of the curry spices while cooking. Red lentils cook quickly, making them ideal for soups.
- Pumpkin Purée: The star of this dish, pumpkin purée adds creaminess and subtle sweetness to the soup. It’s rich in vitamin A, fiber, and antioxidants, making it a nutritious base ingredient.
- Coconut Milk: Coconut milk provides a rich, creamy texture and balances out the spices with its natural sweetness. It’s also a great source of healthy fats.
- Curry Powder: This spice blend brings warmth and depth to the soup, with hints of turmeric, cumin, and coriander.
- Vegetable Broth: Vegetable broth serves as the base, adding flavor while keeping the soup light. It also allows the other ingredients to shine.
- Garlic and Onion: These aromatics are essential in building the flavor of the soup, providing a savory foundation that complements the pumpkin and spices.
How to Make
Making Curried Pumpkin Lentil Soup is straightforward and requires minimal effort, making it perfect for busy days:
- Sauté Aromatics: Start by sautéing the onion and garlic in olive oil or vegetable broth until softened. This helps to release their natural flavors and builds the foundation for the soup.
- Add Spices: Once the onion and garlic are softened, stir in curry powder, cumin, and turmeric. Toasting the spices for a few seconds enhances their aroma and depth.
- Combine Ingredients: Next, add the red lentils, pumpkin purée, and vegetable broth. These ingredients provide the bulk of the soup, with the lentils adding heartiness and the pumpkin lending creaminess.
- Simmer and Finish: Bring the mixture to a boil, then reduce the heat and let it simmer until the lentils are tender. Stir in the coconut milk and allow it to thicken slightly before serving. Garnish with fresh cilantro for an extra touch of brightness.
Tasty Facts
Lentils are a fantastic source of nutrition, making them a valuable addition to this soup. Here are some of the key benefits:
- High in Protein: Lentils are one of the best plant-based protein sources, offering around 18 grams of protein per cup (cooked). This makes them a great option for vegans and vegetarians looking to increase their protein intake.
- Rich in Fiber: A cup of cooked lentils contains about 15 grams of dietary fiber, which aids in digestion, helps regulate blood sugar levels, and promotes satiety.
- Low in Fat: Lentils are naturally low in fat, making them a heart-healthy choice for meals. They are also cholesterol-free and contain no saturated fats.
- Packed with Micronutrients: Lentils are rich in iron, folate, magnesium, and potassium. These nutrients support energy production, brain function, and heart health.
- Low Glycemic Index: Lentils have a low glycemic index, meaning they provide slow-releasing energy and help prevent blood sugar spikes.
Incorporating lentils into your meals is a great way to boost your intake of essential nutrients, while also keeping you full and energized.
Takeaway
This Curried Pumpkin Lentil Soup is a delicious and nourishing way to enjoy the health benefits of lentils while savoring the rich flavors of curry and pumpkin. With its simple ingredients and easy preparation, this soup is the perfect choice for a wholesome, plant-based meal. Enjoy the warmth and comfort of a hearty soup that’s as good for your body as it is for your taste buds!
Curried Pumpkin Lentil Soup
Ingredients
- 1 tablespoon olive oil (or vegetable broth for oil-free)
- 1 onion (diced)
- 2 garlic cloves (minced)
- 1 tablespoon curry powder
- 1 cup red lentils (rinsed)
- 15 oz pumpkin purée
- 4 cups vegetable broth
- 14 oz coconut milk
- 1 teaspoon ground cumin
- ½ teaspoon turmeric
- salt and pepper to taste
- fresh cilantro for garnish (optional)
Instructions
- Sauté the onion and garlic: In a large pot, heat olive oil over medium heat (or use vegetable broth for an oil-free option). Add the diced onion and sauté for about 5 minutes until softened. Add the minced garlic and cook for another minute.
- Add spices: Stir in the curry powder, cumin, and turmeric, allowing the spices to toast for about 30 seconds to release their flavor.
- Add lentils, pumpkin, and broth: Pour in the red lentils, pumpkin purée, and vegetable broth. Stir to combine all the ingredients.
- Simmer: Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for about 20-25 minutes, or until the lentils are tender.
- Add coconut milk: Once the lentils are cooked, stir in the coconut milk. Let the soup simmer for another 5 minutes to thicken and meld the flavors together.
- Season and serve: Add salt and pepper to taste. Serve hot, garnished with fresh cilantro if desired.