Description

This Spiced Pumpkin Lentil Soup is a hearty and flavorful dish combining creamy pumpkin puree with tender red lentils and warming spices. Perfect for a cozy meal, it balances sweetness from pumpkin and coconut milk with aromatic cumin, coriander, and cinnamon, enhanced by a hint of cayenne for a gentle heat. Easy to prepare on the stovetop, this soup offers a nutritious and comforting option for fall and winter nights.

Ingredients

Soup Base

1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
1 tablespoon fresh ginger, grated

Spices

2 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper (optional)

Main Ingredients

1 cup dried red lentils, rinsed
3 cups vegetable broth
1 (15-ounce) can pumpkin puree
1 (14-ounce) can diced tomatoes, with juices
1 cup coconut milk

Seasoning and Garnish

Salt and black pepper to taste
Fresh cilantro, for garnish (optional)
Lime wedges, for serving

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Instructions

Sauté Aromatics: Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 5-7 minutes, or until the onion becomes soft and translucent.
Add Garlic and Ginger: Stir in the minced garlic and grated ginger, cooking for 1 minute until fragrant.
Bloom Spices: Add the ground cumin, coriander, cinnamon, and cayenne pepper. Stir to combine and cook for another 30 seconds to release the spices’ aromas.
Add Lentils and Liquids: Add the rinsed red lentils, vegetable broth, pumpkin puree, and diced tomatoes (with juices) to the pot. Stir well to combine all ingredients.
Simmer Soup: Bring the soup to a boil, then reduce the heat to low and cover. Let it simmer for 20-25 minutes, or until the lentils are soft and cooked through.
Finish Soup: Stir in the coconut milk and season with salt and black pepper to taste. Adjust seasoning as needed.
Serve: Remove from heat and serve hot, garnished with fresh cilantro and a squeeze of lime juice, if desired.

Notes

For a smoother texture, blend the soup partially or fully with an immersion blender before adding coconut milk.
Adjust cayenne pepper to your heat preference or omit for a milder soup.
Use fresh lime juice just before serving to brighten flavors.
Red lentils cook quickly and break down well, thickening the soup; if using other lentils, simmer time may vary.
Leftovers refrigerate well for up to 3 days and freeze for up to 2 months.