Vegan Curried Pumpkin Lentil Soup

Vegan pumpkin lentil soup made with creamy coconut milk, delicious spices and plenty of pumpkin flavor. This easy pumpkin lentil curry soup is packed with nourishing ingredients and plenty of protein for a wonderful lunch or dinner.

Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins

Bringing you a cozy, hug-in-a-bowl recipe for day 4 of #AKPumpkinWeek. This incredible pumpkin curried lentil soup recipe has everything you could want in a soup. It’s hearty, filled with warm flavors and delicious with your favorite crackers or a side of garlic naan (yum).

Soup season is probably my favorite time of year and this is truly the perfect recipe to kick it off! You’ll love how easy it is to make with a few pantry staples and spices. Lunch & dinner is served.

vegan pumpkin lentil soup in four bowls

Ingredients in vegan pumpkin lentil soup

This nourishing vegan curried pumpkin lentil soup is full of nutrients and cozy flavors that you’ll love all season long. Plus, it packs some veggies and is easy to make! Here’s what you’ll need:

  • Olive oil: you’ll need a bit of olive oil to cook down the onion, garlic and carrot.
  • White onion & carrot: for a little veggie boost and texture in this lentil soup.
  • Garlic: gotta have that savory garlic flavor.
  • Ginger: freshly grated ginger adds a wonderful flavor. 
  • Curry powder: you’ll want to use a yellow curry powder to add the perfect amount of curry flavor.
  • Cayenne: if you like a little heat (like I do) feel free to add a bit of cayenne pepper.
  • Water or vegetarian broth: to help thin the soup and cook the lentils.
  • Lentils: you can use green or brown lentils in this recipe. Just be sure to sort and rinse them.
  • Coconut milk: the broth of the lentil soup is made with light coconut milk to give it a subtle sweetness. So good!
  • Pumpkin puree: gotta have that pumpkin flavor in the pumpkin lentil soup! Feel free to use canned pumpkin puree or make your own with this tutorial.
  • Salt & pepper: to bring out all of the flavors in the soup.
  • To garnish: I like to top my bowl with extra fresh diced cilantro, greek yogurt, Salsa (it’s so good!), pita or naan bread for dipping.

vegan pumpkin lentil soup in a pot with a wooden spoon

How to make vegan pumpkin lentil soup

  1. Add olive oil in a large pot and place over medium high heat. Once oil is hot, add in onion, carrot and garlic. Saute until onions are translucent, about 3-5 minutes. Bring heat to medium low and add in ginger, curry powder and cayenne, stir together for 30 seconds.
  2. Next stir in water/broth, coconut milk, lentils and pumpkin puree. If you’d like, you can reserve 2 tablespoons of coconut milk for drizzling on top once the soup is done. Season the soup with salt and freshly ground black pepper.
  3. Bring soup to boil, then reduce heat and simmer over medium low for 30 minutes or until lentils are soft and tender. The soup should thicken up. (If it gets too thick for your liking, then feel free to add an extra ½ cup-1 cup water or broth.) Taste and adjust seasonings as necessary, adding additional salt and pepper if needed.
  4. Serve soup immediately and drizzle in a circle with leftover coconut milk. Garnish with cilantro, yogurt and salsa if you’d like. I love to serve mine with naan or pita bread for dipping.

pumpkin lentil soup in a bowl with a spoon and pita bread

How to store pumpkin lentil soup

Store this creamy pumpkin lentil soup recipe in airtight containers in the fridge for up to 4-5 days. Feel free to reheat it in the microwave or on the stovetop!

vegan pumpkin lentil soup in a bowl with pita bread

How to freeze & reheat pumpkin lentil soup

To freeze: let the soup completely cool and then transfer it to a freezer-safe container (or multiple containers for meal prep purposes). Freeze for up to 2 months.

To reheat: first let the soup thaw in the refrigerator, then heat the soup in the microwave or on the stovetop.

vegan pumpkin lentil soup in a bowl with a spoon and naan

More pumpkin recipes to try

Slow Cooker Pumpkin Peanut Butter Chicken Soup

Vegetarian Spinach Pumpkin Lasagna

Nourishing Yellow Chickpea Pumpkin Curry with Coconut Brown Rice

Slow Cooker Black Bean Quinoa Pumpkin Chicken Chili

Mini Paleo Pumpkin Pies with Gingerbread Cookie Crust

bowl of vegan curried pumpkin lentil soup with naan

I hope you love this delicious vegan curried pumpkin lentil soup recipe! If you make it be sure to leave a comment and a rating so I know how you liked it. Enjoy, xo!

Vegan Curried Pumpkin Lentil Soup

5 from 18 votes
vegan pumpkin lentil soup in a bowl with naan
Course Dairy Free, Dinner, Gluten Free, Grain Free, Lunch, Vegan, Vegetarian
Cuisine Asian
Keyword curry pumpkin lentil soup, pumpkin lentil soup, vegan pumpkin lentil soup
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Serves 4

Vegan pumpkin lentil soup made with creamy coconut milk, delicious spices and plenty of pumpkin flavor. This easy pumpkin lentil curry soup is packed with nourishing ingredients and plenty of protein for a wonderful lunch or dinner.

Ingredients

  • ½ tablespoon olive oil
  • 1 white onion, diced
  • 1 large carrot, sliced
  • 3 cloves garlic, minced
  • ½ tablespoon fresh grated ginger
  • 1 tablespoon mild yellow curry powder
  • Optional: ¼ teaspoon cayenne (only if you like a little heat)
  • 3 cups water or vegetarian broth
  • 1 cup green or brown lentils, sorted and rinsed
  • 1 (15 ounce) can light coconut milk (reserve 2 tablespoons for drizzling on top of soup)
  • 1 (15 ounce) can pumpkin puree
  • 1/2 teaspoon salt, plus more to taste
  • Freshly ground black pepper
  • To garnish:
  • Extra fresh diced cilantro
  • Greek yogurt
  • Salsa (it’s so good!)
  • Pita or naan bread for dipping

Instructions

  1. Add olive oil in a large pot and place over medium high heat. Once oil is hot, add in onion, carrot and garlic. Saute until onions are translucent, about 3-5 minutes. Bring heat to medium low and add in ginger, curry powder and cayenne, stir together for 30 seconds.
  2. Next stir in water/broth, coconut milk, lentils and pumpkin puree. If you’d like, you can reserve 2 tablespoons of coconut milk for drizzling on top once the soup is done. Season the soup with salt and freshly ground black pepper.
  3. Bring soup to boil, then reduce heat and simmer over medium low for 30 minutes or until lentils are soft and tender. The soup should thicken up. (If it gets too thick for your liking, then feel free to add an extra ½ cup-1 cup water or broth.) Taste and adjust seasonings as necessary, adding additional salt and pepper if needed.
  4. Serve soup immediately and drizzle in a circle with leftover coconut milk. Garnish with cilantro, yogurt and salsa if you’d like. I love to serve mine with naan or pita bread for dipping. Serves 4.

Recipe Notes

To freeze: let the soup completely cool and then transfer it to a freezer-safe container (or multiple containers for meal prep purposes). Freeze for up to 2 months.

To reheat: first let the soup thaw in the refrigerator, then heat the soup in the microwave or on the stovetop.

Nutrition
Servings: 4 servings
Serving size: 1 serving (based on 4)
Calories: 248kcal
Fat: 8.6g
Saturated fat: 5.3g
Carbohydrates: 37.9g
Fiber: 11.2g
Sugar: 7.5g
Protein: 9.7g

Recipe by: Monique Volz // Ambitious Kitchen | Photography by: Eat Love Eats

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