Pumpkin curry and red lentil soup

What tastes best in autumn? Pumpkin soup!
This velvety smooth and nutritious version featuring yellow curry paste and red lentils is delicious and super easy to make.

Today’s recipe is a very well known classic with a twist. Addition of Thai yellow curry paste, garlic and fresh ginger give this simple soup incredible depth of flavor and delicate spiciness.
If you like more heat, you can always season the soup with extra cayenne pepper, harissa paste or even garnish with sliced chiles.

I always like to add an extra source of plant based protein to my soups, like beans, lentils, barley, bulgur …
In this soup I used red lentils. They are not only a delicious and healthy addition to this already nutritious meal, lentils also thicken the soup making it more filling. Just half a cup of dry lentils goes a long way!

What do I like most about this pumpkin curry and lentil soup?

With just a total of 10 ingredients, including spices this soup delivers an amazing depth of flavor. Above that, soup is gluten free, high in protein and fiber!
Pumpkin soup stores well in the fridge and can be frozen for months, so feel free to double or triple the ingredients. I like to cook a batch when I’m already at it!

What to serve this soup with?

Serve this curry pumpkin soup with my savory granola, garlic toasts, naan or pita bread. You can also pour it over rice or noodles.

pumpikn soup
vegan savory granola recipe

Pumpkin curry and red lentil soup

Servings 4 servings
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins


  • Cooking pot


  • cups Hokkaido pumpkin cubed, skin on
  • 2 cups carrots chopped, unpeeled
  • ½ cup red lentils dry
  • 1 tbsp vegetable or coconut oil
  • 2 shallots diced
  • 2 cloves garlic chopped
  • 2 kaffir leaves fresh, frozen or dried
  • cups vegetable broth
  • 1 tsp fresh ginger grated or chopped
  • salt to taste


  • Heat oil in the cooking pot.
    Add the shallots and sauté for a few minutes, until translucent. Add the garlic and ginger and cook for an additional 30 seconds, until fragrant, then stir in the curry paste.
  • Follow with pumpkin, carrots, lentils, kaffir leaves and pour in the broth.
  • Bring to a boil, lower the heat and cook util the vegetables are soft.
  • With an immersion blender, puree the soup until completely smooth. You can also ladle the soup carefully into a blender or food processor and puree it in small batches.
    If the soup is too thick for your liking, add additional vegetable broth until you reach your desired consistency.
    Season with salt and cayenne/chili pepper if needed.
  • Serve hot with your favorite toppings.


Nutritional value - portion without toppings

212 kcal | Carbohydrates 37 g | Protein 9 g | Fat 5 g | Fiber 10 g
Course: Lunch, Soup
Keyword: curry paste, gluten free, healthy, nut free, pumpkin, Quick & Easy, yellow curry

How to store pumpkin curry and lentil soup

Make sure to let your soup come to room temperature. Then store in the fridge, covered for up to 4 days.
This recipe is also freezer friendly. Freeze for up to three months by placing it in an airtight container or freezer bags.

Did you make this recipe?

Please let me know how it turned out for you! Leave a comment below and tag @vitobites on Instagram and hashtag it #vitobites.
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Cooked with by Magdalena Wrona.
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