Red lentils cook quickly, so they’re a good choice when you want a hearty, filling soup in little time. Adding a couple of cups of pumpkin or butternut squash puree adds to the orange-y goodness of this soup — and cauliflower and spinach contribute to its overall veggie-packed deliciousness. Serve this main-dish soup with a fresh flatbread and a simple salad. Photos by Evan Atlas.
Curried Red Lentil, Pumpkin, and Cauliflower Soup
Adding a couple of cups of pumpkin or butternut squash puree adds to the orange-y goodness of this hearty red lentil soup.
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Servings: 6 to 8
Calories: 301kcal
Ingredients
- 1 ½ cups red lentils rinsed
- 1 tablespoon olive oil
- 1 large onion chopped
- 2 to 3 cloves garlic minced
- 4 cups or so bite-sized cauliflower florets
- 2 teaspoons salt-free seasoning blend like Frontier or Mrs. Dash
- 2 teaspoons good-quality curry powder to taste
- 2 teaspoons grated fresh ginger or to taste
- 2 cups well-pureed sugar pumpkin or butternut squash
- or one 15- to 16-ounce can pumpkin puree, preferably organic
- 1 to 2 cups coconut milk or unsweetened coconut milk beverage or other unsweetened nondairy milk, such as almond milk
- 4 to 6 ounces baby spinach leaves
- ¼ cup chopped fresh cilantro
- Salt and freshly ground pepper to taste
Instructions
- Combine the red lentils in a saucepan with 4 cups water. Bring to a slow boil, then turn down the heat and simmer gently until mushy, about 20 minutes.
- Meanwhile, heat the oil in a soup pot. Add the onions and sauté over medium heat until translucent. Add the garlic and continue to sauté until both are golden.
- Add the cauliflower florets, seasoning blend, curry powder, ginger, and just enough water to cover. Bring to a slow boil, then cover and simmer gently until the cauliflower is just tender, about 8 minutes.
- Stir in the butternut squash or pumpkin puree, cooked lentils, and just enough coconut milk (or other nondairy milk) to give the soup a medium-thick consistency.
- Return to a simmer, then simmer gently for 10 minutes longer, or until the flavors are blended and the cauliflower is completely tender but not overcooked.
- Season with salt and pepper. At this point, if you’d like, you can set the soup aside off the heat (covered). Or you can serve right away. Either way, just before serving, heat the soup until piping hot and adjust consistency and seasonings.
- Stir in the spinach at the last minute and cook just until it’s wilted. Stir in the cilantro and serve.
Nutrition
Calories: 301kcal | Carbohydrates: 38g | Protein: 15g | Fat: 11g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 45mg | Potassium: 1017mg | Fiber: 17g | Sugar: 4g | Vitamin A: 5161IU | Vitamin C: 45mg | Calcium: 110mg | Iron: 7mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
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- Here are more Warming Winter Soups.
- Explore more recipes for using Lentils and Peas.
Nicole says
This looks awesome! I have no clue what to do with lentils. I will definitely try this.
Christine says
This looks delicious and I have butternut squash to use up. With regards to the coconut milk, is it the canned or carton type? It's always confusing which to use if it's not stipulated. I love all your recipes.
Thank you.
Nava says
Christine, sorry if this is confusing. In the ingredients it states that you can use the canned coconut milk or the beverage, and that you can even substitute another nondairy milk, such as almond milk. As long as they're plain and unsweetened. I hope you enjoy this!
Karen K.` says
Thanks for the recipe. I'm going to make it tomorrow! The only thing I'm a little confused about is the "Seasoning Blend". Don't know which one is suitable, but I'll give it a go.
Nava says
Karen, that would be anything like Mrs. Dash Table Blend, or similar products.