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vegan pumpkin lentil soup in a bowl with naan

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.

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
Servings 4 servings
Calories 248 kcal
Author Monique Volz of AmbitiousKitchen.com


  • 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


  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 Facts
Vegan Curried Pumpkin Lentil Soup
Amount Per Serving (1 serving (based on 4))
Calories 248 Calories from Fat 77
% Daily Value*
Fat 8.6g13%
Saturated Fat 5.3g33%
Carbohydrates 37.9g13%
Fiber 11.2g47%
Sugar 7.5g8%
Protein 9.7g19%
* Percent Daily Values are based on a 2000 calorie diet.