curried pumpkin lentil soup

curried pumpkin lentil soup
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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 218.9
  • Total Fat: 1.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 956.5 mg
  • Total Carbs: 42.7 g
  • Dietary Fiber: 13.2 g
  • Protein: 12.0 g

View full nutritional breakdown of curried pumpkin lentil soup calories by ingredient
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Vegan soup from Vegan soup from
Number of Servings: 6


    1 tablespoon extra virgin olive oil or coconut oil
    1 small onion, chopped
    1 small apple, chopped
    48 ounces vegetable broth
    2 (15 ounce) cans pure pumpkin
    2 teaspoons mild curry powder (can add more to taste)
    1/4 teaspoon ground cinnamon
    1/4 teaspoon nutmeg
    1 1/2 cups dried red lentils (green lentils are okay too if that's what you have on hand!)
    1/2 cup unsweetened coconut milk
    1 tablespoon honey (or agave or maple syrup)
    fresh cilantro or sliced green onions for garnish
    1 tablespoon pepitas (pumpkin seeds) for garnish
    plain Greek yogurt such as Chobani, for garnish (optional and will not be vegan)


Heat oil in a large pot over medium heat. Add onion and saute until beginning to soften, about 7 minutes. Add the apple, and continue to saute until both the apple and onion are tender. Add vegetable broth and bring to a simmer. Whisk in pumpkin, curry, cinnamon, and nutmeg. Stir in lentils, coconut milk, and honey. Simmer over low heat for 30-40 minutes until thickened. Adjust spices to taste. Serve in bowls and garnish with a dollop of yogurt and/or pepitas and fresh herbs.

Serving Size: serves 6

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