Orange soup topped with greek yogurt, pumpkin seed, and paprika,

Curried Pumpkin Lentil Soup (plant-based recipe)

Pages on this site may contain affiliate links, meaning if you book or buy something, I may earn an affiliate commission at no additional cost to you. Thank you for your support! Learn More


Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.

Looking for a spicy, healthy, and warming recipe? This Curried Pumpkin Lentil soup is perfect for all the Fall-lovers out there!

Made with simple, whole ingredients, this soup is packed with vitamins and minerals, and it does also contain a remarkable amount of plant proteins. This makes it ideal if you are looking for an enjoyable, colorful way to incorporate more plant-based protein and legumes into your diet.

I personally love to serve it with a Greek yogurt topping -I love the contrast between the warm soup and the cold sauce- and some pumpkin seeds -love the extra crunch as well! Alternatively, you can serve it with some croutons -to increase the carbs content of the dish- or even eat it as is. It’s incredibly delicious in every way!

Curried Pumpkin Lentil Soup: how to create a creamy soup

Struggling to cook a creamy, velvety soup? How many times have you ended up with a liquid, brothy soup or, on the other end, with a chalky and grainy one? Don’t worry, I have some tips and tricks for you!

1. The perfect ratio of veggies and broth

The first one is to use the right ratio of veggies to stock (here vegetable broth). You should always remember that veggies are predominantly made of water, which will then be released during cooking. Indicatively, when pouring the stock over the veggies, aim at leaving a couple of centimeters uncovered. You can always add more broth if needed while removing it is for sure more difficult!

2. Flour can thicken up your soup

If the damage has been done, an easy remedy is to add a couple of tablespoons of flour to the soup -obviously, after all the ingredients have been mixed with a blender. This will instantly thicken it up!
N.B.: make sure to stir the flour very energetically, otherwise it will create unpleasant lumps -and nobody loves lumps!

3. Opt for at least one starchy vegetable

Using starchy -or root- veggies, such as pumpkin or potatoes is a great tip for having a creamier soup. Indeed, the starch contained in them is a great thickening agent, that helps bind all the ingredients together.

An alternative is to use puréed veggies: the soup will cook quicker, and have a smoother, velvety texture!

4. Choose creamy toppings

My last tip is to use a dense and rich topping, that can contribute to enhancing the overall creaminess of the soup. Examples can be sour cream, Greek yogurt (as I did in this Curried Pumpkin Lentil Soup), coconut milk, or fresh cream cheese.

The result will be a delicious contrast of temperature, consistency, and flavors!

Hope you find these tips useful! If you liked this curried pumpkin lentil soup recipe, consider trying also my Tuscan Kale and Sausage Soup with Chickpeas. And don’t forget to let me know how you liked them in the comments 😀

Social Buzz


Ingredient Selection Tips

Pumpkin Puree

If you are buying canned pumpkin puree, make sure that there are no preservatives, sugar, or filler on the ingredient list. You can also make it yourself from scratch!

Dry Red Lentils

In this recipe, we are using red lentils, as they are easy and quick to prepare, and they make a creamy soup, just cook them well. Red lentils are easy to find in most grocery stores.

Noteworthy Health Benefits

Pumpkin

Pumpkin contains many vitamins and minerals, and they are low in calories, as 94% of it is water.

Here are some of its health benefits:

  • Pumpkins can reduce blood pressure and lower the risk of chronic diseases
  • They contain immune-boosting vitamins (A, C, E)
  • They may protect eye and skin health
  • Pumpkins may lower the risk of cancer
  • They can prevent and control diabetes

Want to know more about the amazing benefits of pumpkins? Here is an article for you!

Red Lentils

Red lentils are a superfood. Among other colored lentils, they have a sweet flavor and cook very quickly. They are also affordable and packed with plant-proteins 

Among the most remarkable health benefits of red lentils are:

  • Thet may boost energy levels
  • They can help in weight loss
  • They can fight fatigue
  • Lentils can promote a better digestion
  • They help support heart health

Orange soup topped with greek yogurt, pumpkin seed, and paprika,

Curried Pumpkin Lentil Soup

Yum Caitlin Havener
Looking for a spicy, healthy, and warming recipe? This Curried Pumpkin Lentil soup is perfect for all the Fall-lovers out there!
Made with simple, whole ingredients, it is an enjoyable and colorful way to incorporate more plant-based protein and legumes into your diet.
5 from 1 vote
Prep Time 15 mins
Total Time 45 mins
Course Dinner, Lunch, Soup
Cuisine American
Servings 8
Calories 307 kcal

Ingredients
  

Instructions
 

  • Heat a large pot with olive oil.
  • Add carrots, garlic, and onion. Cook until the onion starts to become translucent.
  • Add broth, pumpkin puree, lentils, and seasonings. Bring to a simmer.
  • Simmer for ~15 minutes or until the lentils are soft.
  • Serve hot. Optionally garnish with Greek yogurt, pumpkin seeds, and/or paprika.

Notes

Nutrition

Calories: 307kcalCarbohydrates: 38gProtein: 14gFat: 3gMonounsaturated Fat: 1gSodium: 787mgPotassium: 208mgFiber: 5gSugar: 10g
Keyword curried pumpkin lentil soup, healthy comfort food, healthy soup, vegan soup, WFPB
Tried this recipe?Let us know how it was!

❤️❤️Read About Me for details about my health journey; and, make sure you remember to sign up for my Newsletter and follow me on social❤️❤️!

Supporting me is appreciated as I create content to support your health journey.

Leave a Reply

Your email address will not be published.

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.