Pumpkin Curry Lentil Soup

Pumpkin Curry Lentil Soup

Servings: 4
Author: Karyn Sunohara, Poppy Innovations


  • 2 tbsp vegetable oil
  • ½ large onion chopped
  • 2 cloves garlic minced
  • 1 tbsp fresh ginger minced
  • 1 bay leaf
  • 2 tbsp curry powder
  • ½ tsp hot red pepper flakes
  • 4 cups low sodium or no salt added vegetable broth
  • ½ 400 ml can coconut milk
  • 1 can pumpkin puree
  • 1 can lentils
  • 1 cups of chopped fresh or frozen kale or spinach
  • salt and pepper to taste
  • Garnish: chopped cilantro fresh coriander, green onions, and/or plain Greek yogurt (optional)


  • In a stockpot, heat the oil over medium heat and sweat the onion, garlic and ginger until the onion is translucent, a couple minutes.
  • Add the curry powder, bay leaves, and red pepper flakes and cook for another minute.
  • Add the vegetable broth, coconut milk, canned pumpkin and lentils. Cover and bring to a boil, then simmer on low heat for 15-20 minutes. Season with salt and pepper.
  • Before serving, stir in the kale/spinach and garnish with cilantro and/or Greek yogurt.


• Try different kinds of protein sources to add in staying power: sautéed tofu, chicken, cooked shrimp, or beef.
• Add different vegetables to this soup try it with zucchini, carrots, cauliflower, broccoli, or corn.
Make-Ahead: the soup can be frozen in airtight containers, and re-heated over medium-low heat or in a crockpot for those busy nights.