Pumpkin- Lentil Curry Soup

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Adjust Servings:
1 large Onions
2 Garlic cloves
1/2 Chili (fresh)
5 g. Ginger Root
450 g. Pumpkin
350 g. Red Lentils
2 tbsp. Full fat coconut milk optional
800 ml. vegetable stock
1 tbsp Curry powder
1/2 tsp. Turmeric powder
1/2 tsp. Cumin seeds
to taste Salt and Pepper
1/2 lemon Lemon juice
to serve Pumpkin seeds

Pumpkin- Lentil Curry Soup

This pumpkin-lentil soup is a satisfying and nutritious quick dish for a rainy day. A few ingredients and spices and your soup is ready within 25 minutes! So flavourful and delicious!





    This pumpkin-lentil soup is my upgrade of the pumpkin curry soup recipe to make it higher in protein, richer and more satisfying. The Hokkaido pumpkin, which I have used in this recipe brings sweetness and lightness to the soup, whereas red lentils make it more complex in flavor and transform a simple cream soup into a self-sufficient lunch or dinner idea. Legumes, lentils, in this case, bring not just extra protein in, but also other important nutrients such as Thiamin, Folate, Iron, Magnesium, Phosphorus, Zinc, Copper, and Manganese. (More information on lentil nutrition can be found here).

    Recipe Notes

     Pumpkin Type

    I have used Hokkaido Pumpkin for this pumpkin-lentil soup recipe because it is the easiest sort of squash or pumpkin to work with. The skin is completely edible! Read more about this sort of pumpkin here.  Just cut the pumpkin in half, remove the seeds from the insides and slice into bite-size pieces. This type of pumpkin cooks pretty quickly, 20 minutes is enough simmering time to get both red lentils and pumpkin soft for a soup. however, if you are using another type of pumpkin change the cooking time accordingly.


    Lentils are a good protein source, prebiotic and in general a very healthy legume to add to your diet. Red lentils, in particular, are easy to digest and do not require prior soaking most of the time as they have a very short cooking time ( about 7-10 minutes). (Read more about lentil health benefits here). That is why I prefer the red lentils for this pumpkin-lentil soup. However, brown lentils would be a good option as well. They require longer cooking time( 30-40 minutes not soaked, and 15-20 minutes soaked overnight). In case if you are using dried brown lentils in this soup, add the lentils to the soup first, then let them cook for 10-15 minutes and then add the pumpkin and cook for further 20 minutes.

    Curry Base

    Most of the flavor and richness come from a good base of the curry soup. That is why I find it crucial to use fresh garlic, chili, and ginger along with onions in this recipe. They bring the dish to the next level compared to using dried ones.  Be sure to saute them long enough on a hot pan (pot) with any oil of your choice or without oil with some drops of vegetable stock until the garlic becomes transparent and the onion is slightly golden.


    If you are interested in the other vegan, healthy and satisfying pumpkin recipes, check out this Winter Potato-Pumpkin Casserole Recipe.

    Please share, like and leave your comments down below! I would be happy to hear your feedback and how my recipe turned out for you!

    Thank you,


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    Prepare the Vegetables

    1. Finely chop (mince) garlic, fresh chili, and ginger;
    2. Cut Hokkaido Pumpkin in half, remove the seeds and chop into chunks.
    3. Chop the onion into medium cubes.


    Make the Base

    1. Preheat a pot and saute garlic, onion, chili, and ginger until fragrant and softened;
    2. Add pumpkin and onion and saute for 3 minutes, then add all the spices and coconut milk, and stir to coat well;
    3. Pre-wash and add red lentils to the pot and pour the vegetable stock and bring to a full boil;
    4. Once boiled, reduce the heat to low and cover with the lid.


    Finish up the Soup

    1. Simmer it on low heat for 20 minutes or until the pumpkin chunks are soft;
    2. Turn off the heat and blend the soup with a hand mixer right in the pot or transfer into a stationary blender and blend until smooth;
    3. Add lemon juice and serve with chopped spring onions and pumpkin seeds.


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