Pumpkin Lentil Soup

Cozy up with this rich and velvety pumpkin lentil soup! Packed with warm spices, creamy coconut milk, and nourishing lentils, it's the ultimate fall comfort food.

You know those recipes that just feel like a hug in a bowl? This pumpkin lentil soup is one of them. It's creamy yet wholesome, rich in flavor yet simple to make.

Whether it's a chilly autumn evening or just a regular Tuesday when you need something nourishing and satisfying, this soup has got your back.

I love pumpkin in so many recipes, like my beloved Pumpkin Black Bean Soup or this super creamy Pumpkin and Sage Risotto but this pumpkin soup is truly a game-changer.

It's creamy, incredibly flavorful from the warm spices and super nutritious at the same time. I love to serve it with some crusty bread and topped with freshly toasted pumpkin seeds for that extra bit of crunch.

What you'll need

Olive oil - For sautéing and adding a subtle richness.

Veggies - Onion, carrots, garlic, and ginger are the flavor foundation of this pumpkin lentil soup. That little kick from the ginger? A total game-changer.

Spices - Cumin, coriander, paprika, and cinnamon bring all the warm, cozy vibes you want in a bowl of soup.

Pumpkin puree - The star ingredient-smooth, creamy, and with just a hint of sweetness to round it all out. If using canned pumpkin puree, make sure it's the unsweetened kind.

Green lentils - I love using green lentils because they hold their shape so well and they also give the soup a a hearty texture without making it completely mushy.

Coconut milk - Full-fat coconut milk is best here for an extra creamy soup.

Garnishes - I like to make this soup feel extra special with a bit of fresh coriander for brightness and toasted pumpkin seeds for a satisfying crunch.

How to make pumpkin lentil soup

This is a quick guide with step-by-step photos. For full ingredients and instructions, check out the recipe card below.

Heat the olive oil in a large pot over medium heat. Add the onion and carrots, cooking for 6-8 minutes until softened. Stir in the garlic and ginger, and cook for another minute.

Stir in the cumin, coriander, paprika, and cinnamon and cook for another minute.

Add the lentils, pumpkin puree, vegetable stock and coconut milk and stir to combine. Bring to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender.

Serve garnished with fresh coriander, a drizzle of coconut milk, and toasted pumpkin seeds if you like.

Substitutions and variations

• Add a pinch of cayenne pepper or red chilli flakes for a spicier kick.
• You can use red lentils for this soup - you'll get a creamier texture and the soup will be super smooth.
• If you don't have all the spices at hand, you can sub with your favorite curry powder.

What to serve with this curried lentil pumpkin soup

Serve the soup with croutons or transform it into a complete meal by serving it with something for dipping, such as a crusty baguette or garlic bread.

Leftovers and storage

• Store leftovers in an airtight container in the fridge for up to 4 days.
• Reheat the soup gently in a saucepan to preserve the creamy texture.
• The pumpkin lentil soup freezes beautifully; portion it into freezer-safe containers and thaw in the fridge overnight before reheating.

If you've tried this pumpkin lentil soup recipe, please don't forget to rate it and leave a comment below! I'd love to hear what you thought.

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Pumpkin Lentil Soup

Cozy up with this rich and velvety pumpkin lentil soup! Packed with warm spices, creamy coconut milk, and nourishing lentils, it's the ultimate fall comfort food.

5 from 1 vote

Print Pin Rate

Course: Soup

Cuisine: American

Prep Time: 10 minutes minutes

Cook Time: 40 minutes minutes

Servings: 6

Calories: 366kcal

Author: Paris | Vegan Cocotte

Ingredients 

1x2x3x

• ▢ 2 tablespoons olive oil
• ▢ 1 large onion, diced
• ▢ 2 medium carrots, diced
• ▢ 4 garlic cloves, finely chopped
• ▢ 2 tablespoons fresh ginger, finely chopped
• ▢ 1 teaspoon ground cumin
• ▢ ½ teaspoon ground coriander
• ▢ ½ teaspoon sweet paprika
• ▢ ¼ teaspoon ground cinnamon
• ▢ 1 cup (200 g) green lentils, dry
• ▢ 2 cups (500 g) pumpkin puree
• ▢ 4 cups (1000 ml) vegetable stock
• ▢ 1 can (14 fl oz / 400 ml) coconut milk
• ▢ Salt and freshly ground black pepper to taste
• ▢ Fresh coriander, to garnish
• ▢ Toasted pumpkin seeds, to garnish, optional

Instructions

• Heat the olive oil in a large pot over medium heat. Add the diced onion and carrots to the pot. Cook, stirring occasionally, for 6-8 minutes, or until the vegetables are softened.
  2 tablespoons olive oil

  1 large onion

  2 medium carrots
• Next, stir in the garlic and ginger, and cook for another minute until fragrant.
  4 garlic cloves

  2 tablespoons fresh ginger
• Stir in the cumin, coriander, paprika, and cinnamon. Stir well to coat the vegetables, and let the spices cook for another minute.
  1 teaspoon ground cumin

  ½ teaspoon ground coriander

  ½ teaspoon sweet paprika

  ¼ teaspoon ground cinnamon
• Add the dry lentils, pumpkin puree and vegetable stock and stir to combine everything evenly.
  1 cup green lentils

  2 cups pumpkin puree

  4 cups vegetable stock
• Next, pour in the coconut milk (reserve a splash for garnishing if you like) and stir well. Bring the soup to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 25-30 minutes, or until the lentils are tender.
  1 can (14 fl oz / 400 ml) coconut milk
• Season with salt and black pepper to taste. Ladle the soup into bowls and garnish with fresh coriander, the reserved coconut milk, and a sprinkle of toasted pumpkin seeds, if you like.
  Salt and freshly ground black pepper to taste

  Fresh coriander

  Toasted pumpkin seeds

Nutrition

Calories: 366kcal | Carbohydrates: 37g | Protein: 11g | Fat: 21g | Saturated Fat: 15g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 659mg | Potassium: 771mg | Fiber: 15g | Sugar: 9g | Vitamin A: 16540IU | Vitamin C: 10mg | Calcium: 70mg | Iron: 5mg