Spicy Pumpkin Lentil Soup
A Healthy, Hearty Fall Recipe with No Pork & No Wine
Welcome to Fall Comfort in a Bowl
This Spicy Pumpkin Lentil Soup combines the earthy sweetness of pumpkin with protein-rich red lentils and a blend of warm spices. Perfect for crisp autumn days, this vegan-friendly soup is naturally free from pork and wine, making it suitable for various dietary preferences. With just 40 minutes from start to finish, it’s an easy weeknight meal that doesn’t compromise on flavor.
The creamy texture from coconut milk balances the heat from cayenne and smoked paprika, creating a soup that’s both comforting and invigorating. Serve with crusty bread for a complete meal that will keep you satisfied for hours.
Spicy Pumpkin Lentil Soup
Healthy Fall Comfort Food
Ingredients
- 1 tablespoon olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper (adjust to taste)
- 1 cup red lentils, rinsed
- 4 cups vegetable broth
- 2 cups pumpkin puree (not pumpkin pie filling)
- 1 can (14 oz) coconut milk
- Salt and black pepper to taste
- Fresh cilantro or parsley for garnish
- Lemon wedges for serving (optional)
Instructions
- Heat olive oil in a large pot over medium heat. Add diced onion and sauté until translucent, about 5 minutes.
- Add minced garlic and grated ginger, and cook for another minute until fragrant.
- Stir in ground cumin, ground coriander, smoked paprika, and cayenne pepper. Cook for 30 seconds to toast the spices.
- Add rinsed red lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes, or until lentils are tender.
- Stir in pumpkin puree and coconut milk. Simmer for another 10 minutes, allowing the flavors to meld.
- Season with salt and black pepper to taste. For a smoother soup, use an immersion blender to blend partially or fully.
- Serve hot, garnished with fresh cilantro or parsley and lemon wedges on the side.
Recipe Notes & Tips
Spice Level: Adjust cayenne pepper to your preference. For extra heat, add a chopped fresh chili pepper with the onions.
Pumpkin Puree: Ensure you use plain pumpkin puree, not sweetened pumpkin pie filling.
Storage: This soup keeps well in the refrigerator for up to 5 days or can be frozen for up to 3 months.
Variations: Add chopped carrots or sweet potatoes with the onions for extra vegetables. For a creamier texture, blend half the soup before serving.
