Vegan Red Lentil Pumpkin Soup

This vegan pumpkin red lentil soup is a nutritious, easy to make, comforting creamy vegan soup that can be made with pantry staples. Along with a crusty loaf, flatbread, or with garlic bread, this makes a hearty meal.

Why this soup?

Soup is one of my favorites and the benefits of soup are explicitly known to everyone. That prompts me to add many soup recipes to my collection and check here for soup recipes. This particular soup is our favorite one to have during fall as the pumpkins and creaminess of the soup perfectly pairs with a chill winter night making an amazing and easy, healthy dinner. 

This soup is also kind of having dal in a creamier version with pumpkins added to it. This boosts the nutritional value and is also a great way to sneak veggies if you have picky eaters. Red lentils are also a great source of proteins and this soup provides complete nutrition while packed with comforting flavors.

The following ingredients are required to make this comforting soup:

Pumpkin - Orange flesh pumpkins are used in this recipe. 

Red lentils - Lentils are a great source of plant based proteins. They are also a great source of iron, vitamin B, and magnesium.

Salt - gives flavor

Water - To cook lentils

Coconut milk - A little coconut milk is added to boost flavor and aroma to this soup.

Oil - coconut oil is used in this recipe. Any oil of your choice can be used.

Ginger and garlic - these give a fresh flavor boost to this comforting soup.

Pumpkin seeds - excellent nutrition profile and it also adds to the crunch.

Parsley - boosts the aroma.

Quick and Easy Recipe

This recipe is so easy to make and makes an easy weeknight meal. This is ready in about 20-25 minutes max. Cooking time is actually 3-5 minutes, and there is not much chopping involved. 

Storage

Leftovers, if any, can be refrigerated for up to 5 days in the fridge. Warm the soup in the microwave or on the stovetop and serve topped with parsley and/or pumpkin seeds.

Variation

Pumpkin can be swapped with butternut squash or any other dal varieties can be used. Swap parsley with cilantro or any other herb of your preference.

For this month’s edition of Shhhh Secretly Cooking Challenge, we are sharing comforting soup recipes as the theme suggested by Narmadha. She gave me red lentils and pumpkin seeds as the secret ingredients. This soup is my entry made using those secret ingredients.

Ingredients

Serves 3 to 4

Red lentils - ⅔ cup

Pumpkin - 1 and ¼ cup, cubed

Salt - 1 tsp

Cayenne - ¾ tsp

Turmeric - ¼ tsp

Water - 3.5 cups

Oil - 1 and ½ tbsp

Cumin  ½ tsp

Ginger - 1 tbsp, finely chopped

Garlic - 1 tbsp, finely chopped

Coconut milk - 4 tbsp

For Garnish

Pumpkin seeds - 2 tbsp

Parsley - 2 tbsp, finely chopped

Coconut milk - 1 to 2 tbsp

Method

Switch on the instant Pot in saute mode and heat oil. The add the cumin, fry for 30 seconds. Then add the ginger and garlic and saute for 40 seconds.

Add the rinsed dal, pumpkin cubes, salt, cayenne, turmeric, and water.

Set the Instant Pot in pressure cook mode for 3 minutes. Release the pressure after 5 minutes.

Transfer the entire content to the blender and blend to a smooth puree.

Transfer to the pot, rinse the blender with the remaining water and add it to the pot. Simmer for two minutes in soup mode. Switch off and add three to four tablespoons of coconut milk. Stir it in.

Ladle into serving bowls, top with toasted pumpkin seeds, parsley, and drizzle some coconut milk on top. Serve hot/warm with crusty bread.