Pumpkin Soup with Coconut Milk and Red Lentils
Savor the flavors of fall with this delightful easy pumpkin soup recipe with coconut milk and nutty red lentils. Made in just 6 easy steps, this comforting bowl of autumn soup features the warmth of pumpkin, the creaminess of coconut, and the earthy goodness of red lentils. With no cream, this soup is naturally vegan and dairy-free.
Servings: 4
Calories: 354kcal
Equipment
- 1 large pot
- 1 immersion blender or regular blender or food processor
Ingredients
- 2 Tablespoons olive oil or another vegetable oil
- 4 cups pumpkin cubed
- 1 carrot chopped
- 1 red onion chopped
- 1 garlic clove
- 1 cup split red lentils
- 1 ½ teaspoons salt
- ½ teaspoon black pepper
- ½ teaspoon cumin
- 4 cups hot water start with 3 ½ cups and add more, if needed, after blending.
- 1 teaspoon dried thyme
- ½ cup coconut milk plus more for serving
- Freshly grated nutmeg to taste
- 2 tablespoons maple syrup or honey optional
Instructions
- Sauté: Heat a large pot over high heat. Transfer the olive oil, the pumpkin and the carrot to the pot and cook, stirring occasionally, until golden brown (about 10 minutes).
- When you can see some dark spots on the surface of the pumpkin, add the onion, the garlic, the red lentils, the salt, the black pepper and the cumin. Stir for 2-3 minutes.
- Boil: Add the water and the thyme and bring to a boil. Reduce the heat to a gentle simmer, cover the pot and cook for 15 minutes or until the lentils are soft.
- Blend: Remove the pot from the stovetop and blend with an immersion blender until smooth.
- Finish: Add the coconut milk and grate some nutmeg over the surface. Stir to combine.
- Taste the soup and adjust the salt, the spices and the sweetness (by adding some honey or not). If the soup is too thick add water as necessary.Bon appetit!
Notes
- Optional: Transfer the lentils to a sieve, rinse very well with fresh water and let them drain. This will make their flavor less intense and will remove any impurities.
- No need to finely chop the vegetables, since they'll get blended once the soup is cooked.
- This recipe is 50% lentil soup and 50% pumpkin soup. To make it more of a pumpkin soup, use half the lentils.
- For maximum caramelization, sauté the pumpkin and the carrot in one layer.
- If you don't have an immersion blender, blend the soup in batches using a regular blender or a food processor.
- I like to serve this soup with crunchy croutons, crushed pink peppercorns and 1-2 sprigs of parsley or Mediterranean hartwort. Watercress or chives are also great!
- Any leftovers should be kept in the fridge inside an airtight container. The soup will thicken after it’s stored, so add some water to loosen it up and re-heat over medium heat or in the microwaves.
Nutrition
Calories: 354kcal | Carbohydrates: 47g | Protein: 14g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 905mg | Potassium: 1011mg | Fiber: 15g | Sugar: 12g | Vitamin A: 12455IU | Vitamin C: 16mg | Calcium: 94mg | Iron: 6mg
