Spiced Coconut Pumpkin Lentil Soup (Printable Version)

Hearty pumpkin and red lentil soup with creamy coconut milk and aromatic Indian spices

# What You'll Need:

→ Vegetables

01 - 1 tablespoon coconut oil
02 - 1 large onion, finely chopped
03 - 3 garlic cloves, minced
04 - 1 tablespoon fresh ginger, grated
05 - 4 cups pumpkin, peeled and diced
06 - 2 medium carrots, chopped

→ Lentils

07 - 1 cup red lentils, rinsed

→ Liquids

08 - 4 cups vegetable broth
09 - 1 can coconut milk (13.5 oz)

→ Spices & Seasoning

10 - 1 teaspoon ground cumin
11 - 1 teaspoon ground coriander
12 - 1/2 teaspoon ground turmeric
13 - 1/2 teaspoon smoked paprika
14 - 1/4 teaspoon ground cinnamon
15 - 1/4 teaspoon chili flakes
16 - Salt and black pepper, to taste

→ Garnish

17 - Fresh cilantro leaves, chopped
18 - Pumpkin seeds
19 - Lime wedges

# How To Make:

01 - Heat coconut oil in a large pot over medium heat. Add chopped onion and cook 3-4 minutes until translucent. Stir in minced garlic and grated ginger, cook 1 minute until fragrant.
02 - Add diced pumpkin and chopped carrots to the pot. Cook for 5 minutes, stirring occasionally to begin softening.
03 - Sprinkle in cumin, coriander, turmeric, smoked paprika, cinnamon, and chili flakes. Stir well to coat vegetables evenly with spices.
04 - Add rinsed red lentils, vegetable broth, and coconut milk. Stir to combine and bring to a gentle boil. Reduce heat to low, cover, and simmer 20-25 minutes until pumpkin, carrots, and lentils are tender.
05 - Use an immersion blender to partially or fully purée soup to desired texture. Alternatively, transfer to blender in batches and return to pot.
06 - Taste and adjust seasoning with salt and pepper as needed. Ladle into bowls and garnish with chopped cilantro, pumpkin seeds, and fresh lime wedges.

# Expert Advice:

01 -
  • The red lentils practically dissolve into the soup creating the creamiest texture without any dairy
  • One pot means minimal cleanup and maximum time for enjoying that first bowl
  • The spice blend hits every warm comforting note while still letting the pumpkin shine through
02 -
  • Blending hot soup requires caution always vent your blender or use an immersion blender to avoid explosive results
  • The soup continues thickening as it sits so plan to add a splash of broth when reheating leftovers
  • Red lentils cook faster than other varieties so do not swap them without adjusting cooking time
03 -
  • Toast your pumpkin seeds in a dry pan before garnishing for added crunch
  • Add the lime juice at the table rather than cooking with it to preserve brightness

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