Curried Red Lentil and Pumpkin Soup with Coconut Milk, Cauliflower | #vegan #dairyfree

Curried Red Lentil and Pumpkin Soup

Course Entree
Cuisine dairy-free, gluten-free, Soy-free, vegan, vegetarian
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Makes 2 Quarts (1.9L)
Calories 249 kcal
Author Vanessa @


  • 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 1/2 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 1/2 cups Coconut Milk


  1. 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.
  2. 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.
  3. Add coconut milk to soup and allow to simmer for 10 more minutes. Season with salt to taste and serve with fresh parsley.
Nutrition Facts
Curried Red Lentil and Pumpkin Soup
Amount Per Serving (1 cup of Soup)
Calories 249 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 11.2g70%
Carbohydrates 27.5g9%
Fiber 11.3g47%
Sugar 5.6g6%
Protein 8.8g18%
* Percent Daily Values are based on a 2000 calorie diet.