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Pumpkin Lentil Soup Recipe
Ash Tyrrell

Pumpkin Lentil Soup Recipe

I first made this pumpkin lentil soup on a rainy weekday when I wanted something warm without a sink full of dirty pots. One pot, one pan, and about fifty minutes later, I had this thick, curry-spiced bowl that tasted like it took way more effort than it did. It's the kind of pumpkin and lentil soup that BBC Good Food fans and curry lovers both seem to adore, and I get why once you try it.
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Prep Time 10 minutes
Cook Time 40 minutes
Servings: 5
Ingredients Method Notes

Ingredients
  

  • 3 tablespoons olive oil – gives the base its richness and helps the aromatics cook evenly
  • 1 yellow onion finely chopped – builds the savory foundation of the soup
  • 1/2 cup finely chopped carrots – adds a natural hint of sweetness
  • 2 to 3 tablespoons red curry paste – this is where the warm curry-forward flavor comes from
  • 2 garlic cloves minced – always use fresh garlic here, not the jarred kind, for the best punch
  • 1 teaspoon fresh ginger grated – brightens the soup and balances the pumpkin's sweetness
  • 1/4 teaspoon pumpkin pie spice – a small amount makes the pumpkin flavor pop
  • 1 cup red lentils rinsed – these cook fast and break down into a naturally creamy texture
  • 1 can 15 oz pumpkin puree – use plain puree, not pumpkin pie filling, or the soup turns overly sweet
  • 4 cups low-sodium vegetable broth – lets you control the salt level yourself
  • 1 cup water – helps thin the soup to the right consistency
  • 1 teaspoon kosher salt – season to taste since broths vary in saltiness
  • 1 cup full-fat coconut milk – this is what makes the soup so creamy so don't swap it for a low-fat version
  • Juice of half a lime – added at the end to wake up all the flavors

Method
 

  1. I start by heating the olive oil in my Dutch oven over medium heat, then adding the chopped onion and carrots. I let them cook for about eight minutes, stirring occasionally, until they turn soft and slightly golden. This step builds the flavor base for everything that follows, so I never rush it.
  2. Next, I stir in the red curry paste, minced garlic, grated ginger, and pumpkin pie spice. I cook this mixture for about two minutes, just until it smells fragrant and toasty. This quick step wakes up the spices and makes the whole kitchen smell incredible.
  3. I pour in the rinsed red lentils, pumpkin puree, vegetable broth, water, and salt, then give everything a good stir. I bring the pot to a gentle boil, then partially cover it and drop the heat to medium-low so it doesn't scorch on the bottom.
  4. I let the soup simmer for about 30 minutes, stirring every so often, until the lentils turn completely soft and the mixture thickens naturally. You'll notice the texture change from watery to velvety right before your eyes, which is my favorite part of this recipe.
  5. Once the lentils are tender, I stir in the coconut milk, then use my immersion blender to puree about half the soup directly in the pot. I like leaving some texture instead of blending it completely smooth, since it makes the soup feel heartier.
  6. Finally, I squeeze in the fresh lime juice and give it one last taste for seasoning. I ladle it into bowls right away while it's steaming hot, and add my favorite toppings before bringing it to the table.

Notes

  • I always rinse my red lentils first, since it removes excess starch and keeps the soup from turning gummy.
  • I taste the broth before adding the full teaspoon of salt, because some brands run saltier than others.
  • I let the curry paste and garlic cook for the full two minutes, since skipping this step leaves the flavor flat.
  • I add the coconut milk after the lentils are fully soft, not before, so the fat doesn't slow down the cooking process.
  • I always squeeze the lime in at the very end, right before serving, so the brightness doesn't cook off.