Pumpkin and red lentils simmer into a warming, filling autumn soup with coconut milk, fresh ginger and optional chilli. Red lentils thicken the pot naturally, so you can adjust the final texture to suit whether you want a spoonable soup or a lighter bowl.
Ingredients
- 800g prepared flesh, cut into 2cm cubes Firm pumpkin or winter squash
- 150g, rinsed and drained Red lentils
- 1 large, diced Onion
- 2 cloves, finely chopped Garlic
- 20g, finely grated Fresh ginger
- 1/2, deseeded and finely chopped, optional Red chilli (optional)
- 800ml Vegan vegetable stock
- 200ml Coconut milk
- 1 tbsp Olive or rapeseed oil
- 3/4 tsp, or to taste Fine salt
- 1/4 tsp Black pepper
- 2 tbsp, optional to serve Pumpkin seeds (optional)
- 10g, optional to finish Fresh coriander (optional)
Equipment
Large saucepan with lid · Stick blender · Sharp heavy knife · Frying pan for seeds
Method
- Peel, halve and deseed the pumpkin or squash, then cut 800g flesh into even 2cm cubes. A firm butternut, red kuri or crown-prince squash is easy to prepare; a large carving pumpkin may have watery, less sweet flesh. Use a stable board and a sharp knife.
- Warm the oil in a large lidded saucepan over medium heat. Add the onion and salt and cook for 6–8 minutes, stirring, until soft and translucent. Stir in the garlic, ginger and optional chilli for 30 seconds until fragrant.
- Add the pumpkin, rinsed red lentils, stock and black pepper. Bring to a boil, then lower the heat, cover and simmer gently for 20–25 minutes, stirring once or twice, until the pumpkin crushes easily and the lentils have collapsed.
- Remove the pan from the heat and blend carefully until smooth, keeping the stick-blender head below the surface. Stir in the coconut milk and warm gently over low heat without boiling.
- Check the consistency. For a thicker soup, simmer uncovered for a few minutes; for a thinner soup, add hot water or stock a little at a time. Taste and adjust the salt and pepper.
- If using pumpkin seeds, toast them in a dry frying pan over medium-low heat for 2–3 minutes, shaking often, until they smell nutty and begin to pop. Serve the soup hot with the seeds and optional coriander.
Allotment tip
The lentils thicken the soup as they break down. Blend first, then thin gradually; adding all the stock at once can make the final texture too loose.
Cooking tips
Cut the squash into even pieces so it softens at the same rate as the lentils. Some varieties need a little longer; test the largest cube with a knife before blending.
Common mistakes to avoid
Very large chunks can remain firm after the lentils have softened. A hard boil can catch lentils on the base, so keep the soup at a gentle simmer and stir occasionally.
Serving suggestions
Serve with crusty bread or flatbread. A squeeze of lime or lemon is a useful finish if the pumpkin is especially sweet.
Seasonal allotment note
Pumpkins and winter squash are harvested in autumn and can be stored after curing in a cool, dry, frost-free place. Red lentils are a useful cupboard ingredient when fresh allotment crops are scarce.
Ingredient swaps
Use butternut or another firm winter squash. Replace coconut milk with 150ml unsweetened oat cream for a less coconut-forward flavour. Reduce or omit the chilli for a milder soup.
Allergens: No major allergens are intentionally included in the listed ingredients; check product labels for cross-contact and any additional declared allergens.
Storing leftovers
Cool in shallow portions and refrigerate within 2 hours; eat within 48 hours or freeze. Defrost in the fridge and reheat once, stirring until steaming hot throughout.