Creamy Curried Pumpkin Lentil Soup Ready in 40 Minutes

Name: Creamy Curried Pumpkin Lentil Soup Ready in 40 Minutes
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Indian-inspired
Ingredients: 1 tbsp olive oil; 1 onion, chopped; 2 garlic cloves, minced; 1 tbsp curry powder; 1 tsp ground cumin; 1/2 tsp turmeric; 3 cups pumpkin puree; 1 cup red lentils, rinsed; 4 cups vegetable broth; 1 can (14 oz) coconut milk; Salt and pepper to taste; Fresh cilantro for garnish

Author: Carry

Published: November 9, 2025

Jump to Recipe

There’s something magical about curling up with a bowl of curried pumpkin lentil soup as the weather turns crisp. I first made this recipe on a chilly autumn evening when I needed something warming and nourishing – and wow, did it deliver! The earthy sweetness of pumpkin pairs perfectly with creamy lentils and those warm curry spices that just hug you from the inside. What I love most is how simple it comes together – just a few pantry staples transform into this velvety, flavor-packed soup that feels like a cozy blanket in bowl form. Trust me, once you try this combination, it’ll become your cold-weather staple too.

curried pumpkin lentil soup - detail 1

Why You’ll Love This Curried Pumpkin Lentil Soup

This soup is a game-changer for so many reasons! Here’s why it’s about to become your new favorite:

Quick and easy: It’s ready in under 40 minutes—perfect for busy weeknights.
Nutrient-packed: With lentils, pumpkin, and coconut milk, it’s loaded with protein, fiber, and vitamins.
Bold flavors: The curry spices add warmth and depth that’ll have you going back for seconds.
Meal prep hero: It tastes even better the next day, making it ideal for leftovers.
Comfort in a bowl: Creamy, hearty, and just the thing to warm you up on a chilly day.

Seriously, what’s not to love?

Ingredients for Curried Pumpkin Lentil Soup

Okay, let’s gather our flavor power players! I’ve made this soup enough times to know exactly what works best. Here’s what you’ll need, grouped so you can prep like a pro:

The aromatics: 1 tbsp olive oil, 1 large onion (chopped), 2 garlic cloves (minced – or 3 if you’re garlic-obsessed like me!)
The spice trio: 1 tbsp curry powder (your favorite blend), 1 tsp ground cumin (fresh is key!), 1/2 tsp turmeric (for that golden glow)
The hearty base: 3 cups pumpkin puree (canned works great, but roasted fresh pumpkin is divine), 1 cup red lentils (rinsed well – no one wants gritty soup!)
The liquids: 4 cups vegetable broth (low-sodium so you can control the salt), 1 can (14 oz) coconut milk (full fat for maximum creaminess)
The finishing touches: Salt & pepper to taste, fresh cilantro leaves (a big handful for that pop of green)

See? Nothing too fancy – just ingredients that come together in the most magical way. Now let’s make some soup!

How to Make Curried Pumpkin Lentil Soup

Alright, let’s turn these ingredients into a bowl of comfort! I’ll walk you through each step so you can nail this soup on your first try. Trust me, it’s easier than it looks, and the smells alone will make your kitchen feel like a cozy haven.

Step 1: Sauté the Aromatics

First, grab your favorite soup pot and heat that olive oil over medium heat. Toss in the chopped onion and let it soften for about 3 minutes—you want it translucent but not browned. Add the minced garlic and give it a quick stir. Ahh, can you smell that? That’s the base of all the flavor right there. Pro tip: keep an eye on the garlic so it doesn’t burn—nobody wants bitter soup!

Step 2: Bloom the Spices

Now, here’s where the magic happens! Sprinkle in the curry powder, cumin, and turmeric. Stir it all together and let those spices toast for about 1 minute. This step is called “blooming,” and it’s my favorite part because it unlocks all those warm, aromatic flavors. Your kitchen will smell incredible—promise!

Step 3: Simmer and Blend

Next, add the pumpkin puree, rinsed lentils, and vegetable broth. Bring it to a boil, then lower the heat and let it simmer for 20 minutes. Stir occasionally to make sure nothing sticks. You’ll know it’s ready when the lentils are tender and the soup has thickened slightly. Now, grab your immersion blender and blend until smooth. (Careful—it’s hot!) If you don’t have one, a regular blender works too—just let the soup cool a bit first. Stir in the coconut milk, season with salt and pepper, and let it simmer for another 5 minutes. Done! Garnish with fresh cilantro, and you’ve got yourself a bowl of pure comfort.

Tips for the Best Curried Pumpkin Lentil Soup

After making this soup more times than I can count, I’ve picked up some tricks that take it from good to “wow!” Here are my can’t-live-without tips:

Taste as you go: Curry powders vary in strength, so adjust the spices halfway through simmering. Need more warmth? Add a pinch of cayenne!
Creaminess control: Love it extra velvety? Stir in the whole can of coconut milk. Prefer it lighter? Use just half and save the rest for smoothies.
Brighten it up: A squeeze of lime right before serving cuts through the richness beautifully. Trust me on this one!
Texture play: For some bite, blend only half the soup and leave the rest chunky. Best of both worlds!

Oh, and one bonus tip – the soup thickens as it sits, so don’t panic if it seems thin at first. It’ll be perfect by the time you serve it!

Ingredient Substitutions

No pumpkin? No problem! One of the best things about this soup is how flexible it is. Here are my favorite swaps when I need to improvise:

Pumpkin alternatives: Butternut squash works beautifully here—just roast and puree it first. Sweet potato puree adds a lovely sweetness too.
Lentil options: Red lentils cook fastest, but brown or green work if you simmer longer (about 30-35 minutes). Just rinse well!
Coconut-free: Use heavy cream for richness or almond milk for a lighter touch (just add it at the end).
Garnish game: Not a cilantro fan? Try parsley, scallions, or even a handful of baby spinach stirred in at the end.

The beauty of soup is making it your own—don’t be afraid to experiment!

Serving Suggestions for Curried Pumpkin Lentil Soup

Oh, the fun part—what to serve with this golden beauty! I love pairing this soup with warm garlic naan for dipping—it’s like edible spoons that soak up every last drop. For a heartier meal, serve it over steamed basmati rice or quinoa. If you want something fresh, a simple cucumber-tomato salad adds the perfect crunch. And here’s my secret: leftovers taste even better the next day! Just reheat gently on the stove with a splash of broth to loosen it up. Now, who’s hungry?

Nutritional Information

Here’s the scoop on what’s in each comforting bowl (but remember, estimates vary based on your exact ingredients):

Calories: About 280 per serving – hearty but not heavy
Protein: 12g from those mighty lentils
Fiber: A whopping 10g to keep you full and happy
Good fats: 12g (mostly from coconut milk’s healthy fats)
Sugar: Just 8g naturally from the pumpkin

Basically, it’s comfort food that loves you back!

FAQs About Curried Pumpkin Lentil Soup

Got questions? I’ve got answers! Here are the most common things people ask me about this soup:

Can I freeze it? Absolutely! Let it cool completely, then store it in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove.
How do I store leftovers? Keep it in the fridge for up to 3 days. It thickens as it sits, so add a splash of broth or water when reheating.
Can I use canned pumpkin? Yes, and it’s a total timesaver! Just make sure it’s pure pumpkin, not pumpkin pie filling.
Is it spicy? Not at all—it’s warm and aromatic, but you can add a pinch of cayenne if you like a kick!
What if I don’t have an immersion blender? No worries! Use a regular blender, but let the soup cool slightly and blend in batches to avoid splatters.

Hope that helps—now go make some soup magic!

Share Your Feedback

I’d love to hear how your curried pumpkin lentil soup turned out! Did you add your own twist? Maybe a little extra spice or a fun garnish? Drop a comment below—your tips might just inspire someone else’s cozy bowl of comfort. Happy cooking!