Curried Pumpkin Lentil Soup
This curried pumpkin lentil soup is rich, creamy, and perfect for a cozy meal, offering the warmth of curry spices with the creaminess of coconut milk and the earthiness of pumpkin. Enjoy!
Servings: 6 servings
Calories: 303kcal
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.
Nutrition
Calories: 303kcal | Carbohydrates: 31g | Protein: 10g | Fat: 17g | Saturated Fat: 13g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 643mg | Potassium: 634mg | Fiber: 12g | Sugar: 5g | Vitamin A: 11390IU | Vitamin C: 7mg | Calcium: 61mg | Iron: 6mg