Red Lentil and Pumpkin Coconut Milk Soup

    1 hour 50 minutes

    Coconut milk makes this red lentil soup unique and creamy whilst remaining vegan. Serve with your favourite crusty bread and wine.

    322 people made this

    Serves: 4 

    • 1 tablespoon peanut oil
    • 1 small onion, diced
    • 1 tablespoon grated fresh ginger
    • 1 clove garlic, finely diced
    • 1 pinch fenugreek seeds
    • 1 cup (190g) dry red lentils
    • 250g butternut pumpkin - peeled, seeded and cubed
    • 1/3 cup finely diced fresh coriander
    • 2 cups (500ml) water
    • 220ml coconut milk
    • 2 tablespoons tomato paste
    • 1 teaspoon curry powder
    • 1 pinch cayenne pepper
    • 1 pinch ground nutmeg
    • 1 pinch salt and pepper, to taste

    Preparation:15min  ›  Cook:40min  ›  Extra time:55min  ›  Ready in:1hour50min 

    1. Heat the oil in a large saucepan over medium heat and cook the onion, ginger, garlic and fenugreek until onion is tender.
    2. Mix the lentils, pumpkin and coriander into the pot. Stir in the water, coconut milk and tomato paste.
    3. Season with curry powder, cayenne pepper, nutmeg, salt and pepper.
    4. Bring to a boil then reduce heat to low and simmer 30 minutes or until lentils are tender.

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    Reviews in English (299)


    This was SO simple, easy to do! LOVE its versatility, healthy for me too! REALLY enjoyed this today! WHOO HOO in a special comfort sort of way!  -  03 Aug 2012


    Run, don't walk, to buy the ingredients to make this! This is the BEST soup I've found on this site! I used sweet potato, instead of butternut squash and used a whole can of LITE coconut milk, which reduced the calorie count substantially. As a result, I also upped the amount of water by adding another 1 to 1 1/2 cups and adjusted the amounts of tomato paste, curry, black pepper, and cayenne. Oh, and lastly, since I needed to use them up, I sauteed some portabello mushrooms and threw them in as the soup cooked. WOW! So glad I did, since they were a great addition - I'll add them to the ingredient list when I make this again, and I will definitely make this again. (Did I mention I LOVE this soup?!) I didn't quite understand the reviewer who claimed they had to halve the cayenne pepper amount and it was still too hot. Huh? It only called for a pinch. Anyway, THANKS a MILLION for this recipe!  -  21 Feb 2007  (Review from Allrecipes USA and Canada)


    I'd give this recipe a 3 as written and a 5 with my changes. I used 3 cups of chicken stock in place of the 2 cups of water, as I found it to be too thickonce cooked. I also used about 3/4 can of coconut milk, 1/2 tsp cumin, 1/8 tsp of cayenne and 1/8 cup of fish sauce in addition to the other ingredients. I didn't have any squash on hand, so I used sweet potatoe instead, which I prefer anyway. In the end this turned out perfectly. My 8 yo dd asked for seconds and dh requested that we serve it at our next dinner party. I'd call it a hit!!  -  30 Mar 2007  (Review from Allrecipes USA and Canada)