Description
A warm, comforting Spiced Pumpkin Lentil Soup packed with aromatic spices, creamy pumpkin puree, and wholesome red lentils. This easy-to-make vegetarian soup cooks on the stovetop and is perfect for a nutritious, flavorful meal during cooler months.
Ingredients
Scale
Sauté Base
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
Spices
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon cayenne pepper (optional)
Main Ingredients
- 1 cup dried red lentils, rinsed
- 3 cups vegetable broth
- 1 (15-ounce) can pumpkin puree
- 1 (14-ounce) can diced tomatoes, with juices
- 1 cup coconut milk
Seasoning & Garnish
- Salt and black pepper to taste
- Fresh cilantro, for garnish (optional)
- Lime wedges, for serving
Instructions
- Sauté onions: Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 5-7 minutes, or until the onion becomes soft and translucent.
- Add garlic and ginger: Stir in the minced garlic and grated ginger, cooking for 1 minute until fragrant to build the soup’s aromatic base.
- <strongBloom spices: Add ground cumin, coriander, cinnamon, and optional cayenne pepper. Stir and cook for 30 seconds to release the spices’ flavors.
- Add main ingredients: Mix in the rinsed red lentils, vegetable broth, pumpkin puree, and diced tomatoes with their juices. Stir thoroughly to combine all elements.
- Simmer soup: Bring the soup to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes until the lentils are tender and cooked through.
- Stir in coconut milk and season: Add the coconut milk, then season with salt and black pepper to taste. Adjust seasoning as needed for balance.
- Serve: Remove soup from heat. Ladle into bowls and garnish with fresh cilantro and a squeeze of lime juice for brightness, if desired.
Notes
- For a thicker soup, puree a portion of the soup with an immersion blender or in a blender before adding coconut milk.
- Red lentils cook faster and break down more than other lentils, making this soup creamy without blending.
- Add cayenne pepper gradually if you prefer less heat.
- Leftovers store well refrigerated for up to 4 days and can be frozen for up to 3 months.
- Use full-fat coconut milk for a richer soup or light coconut milk for a lighter version.
