Curried Red Lentil and Pumpkin Soup is a creamy, healthy soup perfect for Autumn and rich in a range of vitamins, iron, fiber, and protein.
Love a good soup recipe like this Curried Red Lentil and Pumpkin Soup ;) I love soup even more when it's a reallllly good one with lots of vitamins, protein, fiber and iron that my kids actually eat. Anyone with kids or a picky significant other, no matter the age, knows that that sometimes isn't the easiest thing to find.
If I gave all the ingredients in this soup to my 3 yr old son one at a time, he would probably turn down quite a few of them. On the other hand, if I puree a soup...he'll eat it like he hasn't eaten in months. The ingredients don't matter then anymore to him. Doesn't matter if the soup is red, orange, green or purple, he'll devour it.
Want proof? Here's proof ;)
I do have to admit that I made this curried red lentil and pumpkin soup out of selfish reasons. I've always struggled with low iron levels even way before I was vegan. So low iron levels is not a "vegan thing". I hate taking medication for iron because it makes me feel sick. Over the years I've easily been able to pick up on when my levels are getting low. I start getting groggy, insanely sleepy, and sometimes even cracks at the corner of my mouth.
That's when I know...hey, eat more iron rich foods! Pumpkin and red lentils are a great plant-based source of iron. So that's why I dumped a ton of them into this soup. Pumpkin is also a really great source of vitamin C (Cauliflower also has. If you have iron deficiencies then you'll know how important that is. Your body needs vitamin C to properly absorb iron.
Then, because my boys were going to eat it I had to puree it. I wasn't exactly happy about it at first.
Sometimes I want more substance in my soup. The kind that's super chunky, gives you a food baby afterwards, and keeps you full for nearly the whole day.
However, I'm actually really glad I pureed this soup. It turned out perfect. Especially with an enormous chunk of bread for dipping. I could eat this for weeks at a time.
Doesn't this Curried Red Lentil and Pumpkin Soup look perfect for Autumn? I'm in love with it right now!
Curried Red Lentil and Pumpkin Soup
Ingredients
- 2 teaspoons Coconut Oil or Olive Oil
- 1 yellow onion diced
- 2 Garlic Cloves Minced
- Small handful Fresh Parsley
- 2 tablespoons Yellow Curry Powder
- 1 tablespoon chopped Fresh Ginger optional
- 3 and ½ cups 500g diced Pumpkin or Squash of choice
- 2 cups 120g Cauliflower, cut into florets
- 1 cup 200g Dry Red Lentils
- 4 cups of low sodium Vegetable Broth
- 1 cup Water
- 1 and ½ cups Coconut Milk
Instructions
-
Heat oil in a large stock pot over medium-high heat and add diced onion. Cook onions for 4 to 5 minutes then add minced garlic, parsley and curry powder (add ginger at this time too if using). Cook for 2 minutes until garlic and curry become fragrant.
-
Add diced pumpkin, cauliflower, lentils, vegetable broth and water to the pot. Bring everything to a boil, then reduce heat and simmer, stirring occasionally, for 20 minutes until lentils and pumpkin are tender. Use an immersion blender to blend soup until smooth. Alternatively blend in a blender in batches.
-
Add coconut milk to soup and allow to simmer for 10 more minutes. Season with salt to taste and serve with fresh parsley.
Not into this soup? That's fine. Here are a few other good ones to try out ;)
Dianne's Vegan Kitchen says
This looks like my kinda soup! I might make it this weekend.
Vanessa Croessmann says
Thanks! Let me know when you get a chance to try it ;)
Sophia | Veggies Don't Bite says
Hahaha!! I love that picture of your little one face first in the bowl!! He must like soup as much as my kids! Sounds like a perfect fall dinner.
Vanessa Croessmann says
thanks, Sophia! I've taken too many videos of him devouring soup like that. ;)
Anjali @ Vegetarian Gastronomy says
lovely soup! All those flavor combinations combined sounds like it'd be delicious! We're totally into soups this season...need to put this recipe into the rotation!
Vanessa Croessmann says
Thanks Anjali! I'm obsessive over soups this season as well ;) So many good ones to choose from!
Alisa Fleming says
The flavors in this sound so amazing! It's going on my "must make" list.
Vanessa Croessmann says
Thanks Alisa! Hope you get a chance to try it ;)
Amy Katz from Veggies Save The Day says
I love red lentils! This soup looks delicious!
Vanessa Croessmann says
Thanks, Amy! It's one of my favorite soups right now ;)
Mel |avirtualvegan.com says
I love the picture of your son! So funny. The soup is obviously delicious otherwise he wouldn't be burying his face in it!!!
Laurel says
LOVE this recipe! Cannot wait to make it! Currently running to the kitchen...
Uma says
Looks very delicious. Sure my family will like this healthy soup!
Tazim Damji says
I'd love to try this - looks so warm and cozy for fall! I'm a big fan of soups, so will check out your others, too!
Gin says
I love how healthy this is, how fall it is, how you have it seasoned...I clearly need this is my life! Pinning! :D
Vegan Heaven says
This looks super delicious, Vanessa, and I absolutely LOVE the photo of your son. So funny! :D
Jennifer says
That's just fantastic! This is sure to be delicious. I love the picture of the boy. It's so cute
Lita Watson says
CURRIED RED LENTIL AND PUMPKIN SOUP. You know that i'm a fan of Pumpkin soup!
Anna says
This is delicious! How much is in 1 serving?
Vanessa Croessmann says
Hi Anna, 1 serving is equal to 1 cup of soup.