Creamy Pumpkin Lentil Soup

Ingredients

• 60 ml (4 tablespoons), dividedolive oil
• About 585 g (4½ cups)pumpkin, peeled and cubed
• 4 mediumcarrots, chopped
• 2 headsgarlic, halved
• 3 sprigsfresh thyme
• to tastesalt and pepper
• About 160 g (1 cup)yellow onion, diced
• 2 stalkscelery, diced
• 2 teaspoonscurry powder
• 1 teaspoonground cumin
• 1 teaspoonground ginger
• 720 ml (3 cups), plus extra to thin if desiredvegetable broth
• 425 g (15 ounces), drained and rinsedlentils
• 385 g (13.6 ounces; 1 can)coconut milk

Instructions

1. 1

   Heat the oven

   Preheat the oven to 204°C (400°F).

2. 2

   Season the vegetables

   Put the pumpkin, carrots, garlic and thyme in a large roasting dish. Drizzle with olive oil and season with salt and pepper.

3. 3

   Roast until tender

   Set the dish in the centre of the oven and roast for 25–35 minutes, until the vegetables are cooked through and lightly golden.

4. 4

   Soften the onion

   Warm 2 tablespoons of olive oil in a large saucepan over medium heat. Add the onion and celery and cook for 5–7 minutes, until softened.

5. 5

   Toast the spices

   Stir in the curry powder, cumin and ginger. Cook for 1 minute, or until fragrant.

6. 6

   Add roasted vegetables

   Remove the thyme sprigs and garlic heads from the roasted vegetables. Add the pumpkin and carrots to the saucepan.

7. 7

   Simmer the soup

   Add the lentils, vegetable broth and coconut milk. Simmer for 15–20 minutes.

8. 8

   Blend until smooth

   Blend the soup with an immersion blender until smooth and creamy.

9. 9

   Serve the soup

   Ladle into bowls, add your chosen garnish and serve.

What is pumpkin lentil soup?

This is a hearty, American-style soup built around pumpkin, lentils and warming spices. Its flavour draws on familiar curry seasonings, while coconut milk gives it a creamy finish.

Roasting the pumpkin, carrots and garlic first adds browned, sweet notes before they are simmered with lentils and blended.

Nutrition and macros by portion

The nutrition label shows one serving as written: 799 calories, 36g protein, 62g carbs, 49g fat.

The pumpkin, carrots, onion and lentils provide most of the carbohydrates, while the lentils also contribute protein. Olive oil and coconut milk are the main sources of fat. Serve a bowl with a side salad or extra vegetables to round out the meal.

Why roast the vegetables first?

Roasting: The oven cooks the pumpkin and carrots until tender and lightly golden, while softening the garlic. Spread the vegetables out in the dish so they roast rather than steam.

Garlic: Halved heads roast alongside the vegetables, then are removed with the thyme before blending. The recipe does not specify squeezing the cloves out, so follow your preference when preparing the roasted garlic.

Build flavour in the saucepan

Aromatics: Give the onion and celery 5–7 minutes over medium heat to soften before adding the spices.

Spices: Curry powder, cumin and ginger need only a minute in the pan. Stir as they cook, and add the liquids once they smell fragrant to avoid scorching them.

Get the texture right

Blending: An immersion blender makes it easy to purée the soup in the saucepan. Blend until the lentils and vegetables are evenly incorporated and the soup looks creamy.

Consistency: The broth can be used to thin the soup if you prefer it less thick. Add extra gradually and stir before deciding whether it needs more.

Timing and doneness

Roasting: The vegetables take 25–35 minutes; check that the pumpkin and carrots are cooked through and lightly golden before moving on.

Simmering: Allow 15–20 minutes once the broth, lentils and coconut milk are in the pan. The recipe gives a time range rather than a separate doneness test for this stage.

How to serve it

Garnish: The method leaves the garnish up to you, so use something you enjoy with curry and coconut flavours.

On the side: Serve the soup with bread or a simple salad for a more substantial meal. For a balanced plate, pair a bowl with vegetables or a fresh, crisp side.

Recipe notes & tips

• Cut the pumpkin into evenly sized cubes so it roasts at a similar rate to the carrots.
• Keep the onion and celery over medium heat while they soften, rather than letting them brown quickly.
• Stir the spices continuously during their short cooking time to help prevent them catching on the pan.
• Rinse and drain the tinned lentils before adding them to the saucepan.
• Blend carefully while the soup is hot, keeping the blender head submerged to reduce splashes.
• Add any extra broth little by little so you can stop when the soup reaches your preferred consistency.

Variations

• Adjust the curry: Use a milder or stronger curry powder to suit your preference.
• Add a garnish: Finish with a garnish of your choice just before serving.
• Change the lentils: Use another variety of tinned lentils, drained and rinsed, if that is what you have.
• Make it thicker: Leave out the optional extra broth and blend the soup as directed.
• Make it thinner: Stir in extra vegetable broth until the soup reaches the consistency you like.

Common mistakes to avoid

• Crowded roasting dish: The vegetables may steam instead of brown; use a large dish and spread them out.
• Uneven chopping: Large pumpkin pieces can take longer to cook; cut the cubes to a similar size.
• Burnt spices: They can turn bitter if left in the pan too long; stir for about 1 minute and watch closely.
• Rushed roasting: Undercooked pumpkin can leave the soup less smooth; roast until the vegetables are cooked through.
• Over-thinning: Too much broth can make the soup watery; add any extra in small amounts.

How to store

Cool the soup and refrigerate it in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally; add a little broth if it has thickened. The recipe does not specify freezer storage.

Frequently asked questions