Description
This Spiced Pumpkin Lentil Soup is a hearty, flavorful, and comforting dish perfect for autumn or any time you crave a nutritious bowl of warmth. Combining the earthiness of red lentils with creamy pumpkin puree and aromatic spices like cumin, coriander, and cinnamon, this soup offers a delightful balance of sweet, savory, and mildly spicy notes. Enhanced with coconut milk for richness and finished with fresh cilantro and lime for brightness, it makes a satisfying vegan meal that’s easy to prepare in just 40 minutes.
Ingredients
Scale
Soup 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
- Heat the Olive Oil and Sauté Onion: Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 5-7 minutes until the onion becomes soft and translucent, creating a flavorful base for the soup.
- Add Garlic and Ginger: Stir in the minced garlic and grated ginger, cooking for about 1 minute until fragrant to enhance the aroma and depth of the soup.
- Bloom the Spices: Add ground cumin, coriander, cinnamon, and cayenne pepper (if using). Stir to combine and cook for 30 seconds to toast the spices and release their flavors.
- Add Lentils, Broth, Pumpkin, and Tomatoes: Add rinsed red lentils, vegetable broth, pumpkin puree, and diced tomatoes with their juices to the pot. Stir thoroughly to mix all ingredients evenly.
- Simmer the Soup: Bring the soup to a boil, then reduce heat to low. Cover and let it simmer gently for 20-25 minutes, or until the lentils are soft and fully cooked, absorbing the flavors.
- Incorporate Coconut Milk and Season: Stir in the coconut milk for creaminess, then add salt and black pepper to taste. Adjust seasoning as needed to balance the flavors.
- Serve with Garnishes: Remove from heat. Serve the soup hot, garnished with fresh cilantro and a squeeze of lime juice if desired, to add brightness and freshness.
Notes
- You can omit the cayenne pepper if you prefer a milder soup.
- For a thicker soup, cook a bit longer uncovered to reduce liquid.
- Red lentils cook quickly and break down to create a naturally creamy texture, no blending required.
- This soup stores well in the refrigerator for up to 3 days and freezes beautifully.
- For extra protein, add cooked chicken or tofu just before serving (note: this changes dietary classification).
