Pumpkin Lentil Soup
A velvety, protein-rich pumpkin lentil soup with warming spices, coconut milk, and hearty vegetables. Quick to prepare and perfect for cozy dinners or meal prep.
Equipment
- 1-Large pot
- 1 cutting board
- 1 chef’s knife
- Measuring Cups and Spoons
- Wooden spoon or spatula
Ingredients
- 2 tablespoons olive oil
- 1 large onion diced
- 2 medium carrots diced
- 4 garlic cloves minced
- 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 for garnish
- Toasted pumpkin seeds optional garnish
Instructions
- Prepare the Vegetables: Begin by washing, peeling, and dicing your vegetables. Dice the onion and carrots into small, even pieces to ensure they cook evenly. Peel and finely chop the garlic cloves and fresh ginger. Having all vegetables prepped before you start cooking makes the process smooth and prevents burning any ingredients during sautéing.
- Heat the Olive Oil: Place a large, heavy-bottomed pot on medium heat and add 2 tablespoons of olive oil. Allow it to warm for about 30 seconds until it shimmers slightly. This step ensures the vegetables will cook evenly and absorb the aromatic flavors of the oil.
- Sauté Onion and Carrots: Add the diced onions and carrots to the warmed oil. Stir frequently for 6–8 minutes until the onions turn translucent and the carrots soften. This slow cooking releases natural sugars in the vegetables, adding a subtle sweetness and depth to the soup.
- Add Garlic and Ginger: Next, add the minced garlic and finely chopped ginger to the pot. Stir constantly for 1 minute until fragrant, taking care not to let them brown. This step infuses the base of the soup with aromatic, warming flavors that will carry through the final dish.
- Toast the Spices: Sprinkle in 1 teaspoon of ground cumin, ½ teaspoon of ground coriander, ½ teaspoon sweet paprika, and ¼ teaspoon ground cinnamon. Stir thoroughly to coat the vegetables evenly with the spices. Let the mixture cook for about 1 minute to toast the spices lightly, which enhances their aroma and intensifies the flavor of the soup.
- Incorporate Lentils and Pumpkin: Add the dry green lentils and 2 cups of pumpkin puree to the pot. Stir well to combine the ingredients, ensuring the lentils are evenly distributed and coated in the spiced vegetable mixture. This step forms the hearty foundation of the soup.
- Add Vegetable Stock: Pour in 4 cups (1000 ml) of vegetable stock, stirring to combine. Bring the mixture to a gentle boil over medium-high heat, ensuring that the lentils are fully submerged in liquid. This step starts the cooking process for the lentils and helps all flavors meld together.
- Simmer the Soup: Once boiling, reduce the heat to low and cover the pot with a lid. Allow the soup to simmer gently for 25–30 minutes, stirring occasionally. Check the lentils for tenderness after 20 minutes— they should be soft but not mushy. This slow simmering allows the flavors to develop fully and the soup to thicken naturally.
- Add Coconut Milk: Stir in 1 can (14 fl oz / 400 ml) of coconut milk, reserving a small splash for garnishing if desired. Mix thoroughly until the soup becomes creamy and velvety in texture. Allow it to heat gently for 2–3 minutes without boiling, so the coconut milk blends seamlessly with the other ingredients.
- Season to Taste: Taste the soup carefully and season with salt and freshly ground black pepper as needed. Adjust seasoning gradually— the natural sweetness of the pumpkin and spices should balance the saltiness. This step ensures that every spoonful is perfectly flavorful.
- Serve and Garnish: Ladle the soup into individual bowls. Drizzle with the reserved coconut milk and sprinkle fresh coriander leaves on top for a burst of color and freshness. Optionally, add toasted pumpkin seeds for extra crunch and nutty flavor. Serve immediately while hot for the ultimate comforting experience.
Notes
- This soup is naturally vegan and gluten-free, making it suitable for most dietary preferences.
- Lentils should be rinsed thoroughly before cooking to remove any debris and ensure even cooking.
- Coconut milk adds creaminess without dairy; full-fat or light coconut milk can be used depending on preference.
- For a thicker soup, reduce the vegetable stock slightly or blend a portion of the soup.
- Toasting the spices enhances their flavor; do not skip this step for the best aroma.
- This soup freezes well, making it ideal for meal prep or batch cooking.
