Curried Lentil and Pumpkin Soup Recipe

What Is Curried Lentil and Pumpkin Soup?

This hearty soup blends the earthy flavors of lentils with the naturally sweet and creamy texture of pumpkin, simmered in fragrant curry spices. Inspired by South Asian culinary traditions, it’s a comforting and nutrient-packed dish that’s both vibrant and soothing.

What Makes This Recipe Anti-Inflammatory?

The combination of turmeric, ginger, and garlic in the curry spices is well-known for its potent anti-inflammatory effects, helping to reduce oxidative stress and inflammation in the body. Lentils contribute fiber and plant-based protein, which support gut health and help modulate inflammatory responses.

Additionally, pumpkin is rich in beta-carotene and antioxidants that combat inflammation and promote immune health. The gentle cooking method preserves these nutrients, making this soup a delicious way to nourish and protect your body from chronic inflammation.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon curry powder
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cumin
• 3 cups pumpkin puree (fresh or canned)
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 1 cup coconut milk
• Salt and black pepper to taste
• Fresh cilantro for garnish

Directions

Step 1

Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 2

Stir in the garlic, ginger, curry powder, turmeric, and cumin. Cook for another 2 minutes until fragrant.

Step 3

Add the pumpkin puree, rinsed lentils, and vegetable broth. Bring the mixture to a boil, then reduce heat and simmer for 30 minutes, or until lentils are tender.

Step 4

Pour in the coconut milk, stir well, and cook for an additional 5 minutes. Season with salt and pepper to taste.

Step 5

Using an immersion blender, blend the soup until smooth and creamy, or leave it slightly chunky according to your preference.

Step 6

Ladle the soup into bowls, garnish with fresh cilantro, and serve warm.

Nutrition Facts (per serving)

InflammaScore

1 Good! Very low inflammation potential

Q&A

Q: Can I use canned pumpkin instead of fresh pumpkin?
A: Absolutely. Canned pumpkin works just as well and saves time. Just be sure you’re using pure pumpkin purée, not pumpkin pie filling.

Q: How spicy is the soup?
A: The spice level is gentle, with a warm, aromatic curry flavor. If you prefer a bolder kick, you can always add a pinch of cayenne or extra curry powder.

Q: Is this soup freezer-friendly?
A: Yes! Curried lentil and pumpkin soup freezes beautifully. Store it in an airtight container, and it will keep for up to three months.

Q: What kind of lentils work best for this recipe?
A: Red lentils are ideal because they cook quickly and create a creamy texture, but green or brown lentils can be used if you don’t mind a heartier feel.

Q: Can I make it vegan?
A: It’s naturally vegan if you use vegetable broth. Top it with coconut cream or a sprinkle of fresh herbs for an extra touch!

This Curried Lentil and Pumpkin Soup brings a perfect blend of warmth and spice to your table, making every spoonful a comforting hug. Whether enjoyed on a chilly evening or as a nourishing meal any time, it’s a simple recipe that invites both health and flavor into your kitchen.