Roasted Pumpkin + Lentil Coconut Curry Soup (VEGAN)


Abba is headed to California for a long weekend – his flight leaves the afternoon of Halloween. Snu Magoo and Littlest Guy ask to carve a Jack-O-Lantern with Abba before his trip. This way, Abba could be a part of the kids’ collective holiday memory, even if far away. Ima finds the ideal pumpkin for the task. The gigantic, orange cucurbita are a reasonable “two for $7.00” price. Two are purchased: one for carving family fun and one for a succulent curry-based, roasted pumpkin soup.


This soup is the perfect balance of spicy and sweet. It is creamy and luscious from pumpkin and coconut milk with a juxtaposing textural element of nutritive, inimitably prepared lentils. A garnish of roasted pumpkin seeds provide a welcome crunch. A cool dollop of Greek yogurt tames the soup’s warmth and piquancy (omit this topping to keep the recipe vegan).


First, roast glorious, golden pumpkin cubes.

Remember to reserve and roast the seeds to garnish the soup.



First, gather your ingredients for the soup – including the robust, roasted pumpkin!


Next, simmer the lentils to perfection in twenty minutes.

Meanwhile, begin to soften the onion over medium-heat.


Add the garlic and cook just until fragrant, about thirty seconds.


Add the roasted pumpkin to the pot…


And stir in all of the remaining ingredients.

Simmer over low-heat, covered, for at least one hour to marry the myriad flavors.

There are quite a few tastes to wed in the soup. Call this polygamy in a pot.


Use an immersion blender and purée the soup until luxurious, creamy…

and silky smooth.

Alternatively, cool the soup slightly and purée it in batches with a standard blender.


Over low-heat, stir the cooked lentils into the soup and warm them through.


Serve the steaming, comforting bowl of earthy squash soup with crisp pumpkin seeds; a fresh, bright chopped herb and a dollop of velvety, refreshing yogurt. Try a scoop of soy yogurt in place of a milk-based one to keep the soup vegan.


A glass of effervescent, dry rosé champagne – with subtle citrus notes, slight minerality and a light finish – is the ideal bubbly, titillating pairing to the soup. 


I hope you relish this salubrious, hearty and soothing dish as much as my family. Happy November, friends. Stay warm – and be well!

Cheers! -Shanna


Click Here to Print Recipe

 Roasted Pumpkin + Lentil Coconut Curry Soup


2 tsp. Olive oil

1 white onion, chopped

3 Tbsp. garlic, minced

8 cups roasted pumpkin, cubed

1, 13.5 oz. (400 mL) can reduced-fat coconut milk

2 Persian limes: the juice and zest of

4 cups vegetable stock or organic, free-range chicken stock (if not vegan)

3 1/2 cups unsweetened, plain almond milk

2 Tbsp. Thai red chile paste

2 Tbsp. curry powder

1 tsp. each: dried coriander, fennel and ginger

1/2 tsp. each: dried turmeric and cumin

2 tsp. honey

1 cup cooked, French green lentils*

fine salt and cracked black pepper, to taste

Optional toppings:

Roasted, salted pumpkin seeds

Greek yogurt (omit this topping to keep the recipe vegan)

Finely chopped parsley or coriander


  • In a dutch oven or large stock pot, cook onion in olive oil over medium heat until translucent and tender.
  • Add the garlic and cook with the onion for 30 seconds, just until fragrant.
  • Add the pumpkin, coconut milk, lime zest and juice, chicken stock, almond milk, red chile paste, dried spices and honey to the pot.
  • Stir, taste and season with salt and pepper, to taste.
  • Allow mixture to simmer over low heat, covered, for at least an hour to develop the flavors. Stir occasionally.
  • Puree mixture with an immersion blender until smooth and silky.
  • Add cooked lentils and stir over low heat until warmed through.
  • Taste and re-season with additional salt and pepper, if necessary.
  • Serve hot with (optional) toppings.

*Cook lentils by placing in four cups of simmering water for 20 minutes. Drain.


©Shanna Koenigsdorf Ward, (2013), unauthorized use and/or duplication of this material without expressed and written permission from this blog’s author, Shanna Koenigsdorf Ward, and/or owner is strictly and completely prohibited.


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24 thoughts on “Roasted Pumpkin + Lentil Coconut Curry Soup (VEGAN)

  1. Wow, this is really pretty! It’s great to have the step-by-step pictures too. I’ve just toasted my Halloween pumpkin seeds and was thinking about adding them to a granola recipe. Maybe I’ll try them on soup instead 🙂

      1. Ahhhh, thanks for the sweet feedback. This is all brand new for me but I’m loving the whole experience of connecting…. I think I’ll be heading straight of the chocolate bark and forget about the granola 🙂 I love pistachios!

      2. Thank you, Chava! You are so kind. 🙂 I am also a new blogger. It has been SUCH an amazing, rewarding experience to connect with with others who value health, life, enjoyment, travel – and food! I am glad that you are here and am looking forward to reading your blog posts! Be well. 🙂

    1. Thank you, Michelle. Your words are so kind. 🙂 Oh, gosh, I adore pumpkin seeds, too. They are so versatile – one can go spicy or sweet when roasting – and put them on or in just about anything from a granola bar to a quick bread. I am glad to find another pumpkin seed advocate out there!

  2. Good Monday! I love starting the day speaking of .. food! (of course 🙂 )
    I love every kind of soup, and this one seems really tasty! You’ve used the seeds in an original way! The explanation with Step-by-Step picture is simply beautiful, you can’t make mistakes! Cris

    1. Hi, Cristina. Thanks so much for your kind words. I so appreciate your compliments and warm comments. Let me know if you try the soup – or any variation of it. Oh, yes, I love to talk about food. Probably too much. Enjoy your day.
      🙂 Shanna

    1. Hi, Lidia. Thank you for your kind comments! I love when you stop by! So, yes, the peels of almost ever squash are edible when the squash is roasted in oil in the oven – I cut mine into cubes. The skin because soft, silky and sweet. They completely dissolve into the soup, too! Oh, and they have LOTS of vitamins. Don’t eat them raw, though – eek! 😉 Have a nice afternoon. – Shanna

  3. Hi Darling Shanna! The soup was great! We decorated Caitlyn’s party with a variety of small pumpkins and squash and gourds. I had fun roasting all of my party decorations and turning them into a delicious soup. Thanks for the great recipe and encouragement! Keep the delicious and inspired recipes coming.

  4. For $7 I can buy 5 pumpkins here. We had so much pumpkin everywhere some were left in a farmers field for collection (free). This soup sounds very delicious. I have never thought of combining lentils and pumpkin but now you’ve educated me and I would be very happy to try it. Thanks for sharing!!

    1. Liz, you are SO SO SO lucky. I love roasted pumpkins – YUM. Had some last night, actually. 😉 Lentils are nice with pumpkin – they are so hearty and earthy – and pumpkin so sweet and creamy. Thanks for stopping by! I do appreciate it and love hearing your feedback. Have a great day!

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