Comforting and Easy Pumpkin Curry Soup

This creamy, comforting, curried soup is perfect for chilly winter or autumn evening. It’s easy to fix in an instapot; make it gluten-free, vegan, or paleo. Add white beans for a protein boost. Serve with a squash base, or substitute ingredients as needed. 

I like it served with basmati rice and topped with parmesan cheese and cilantro. This dish is forgiving, and you can swap ingredients (or omit them) as needed.

If you have a pressure cooker, such as the InstaPot, you can add all ingredients together at once and pressure cook. Then, puree the soup before serving.

This is the best time of the year.

In a hungry flurry, I whipped out this meal last week.It’s born from a spirit of hmmm, what can I throw together?, as opposed to what do I need from the store in order to make this recipe? That’s how most of my recipes are made.

These ingredients boost your immunity

Ginger, garlic, onion, tomato, Garam Marsala seasonings, squash, carrots, apples

Substitutions for squash work!

Don’t have squash? Use extra carrots. Or use pumpkin, yams or sweet potatoes.

Here are pro tips for home-cooked meals

• You don’t need to peel your carrots or ginger. Just wash and chop coarsely.
• If you have a strong blender, you don’t need to peel your squash either. Just cook until soft and then puree well. You can bake the squash in advance, remove the seeds, and cut just enough to fit into the pot. Or, if you’re working with fresh squash, cut just enough to fit into the pot. You’ve got it.
• I tend to use immersion blender for blending hot soups instead of my blender.

Since you’re blending this soup, why be a perfectionist about chopping? Just make sure it all can fit in the pan and be completely submerged by water.

For additional gut support & protein, consider adding approx. 1/4 cup gelatin (homemade or store bought).

For additional vegan protein, consider blending 1 can white beans into this soup.

Ingredients:

1. 1 medium onion, chopped
2. 2 large cloves garlic, minced
3. 1-2 tbsp avocado oil, for sauteeing
4. 2-ish cups pumpkin puree (can substitute with roasted butternut squash if you’d like!)
5. 2 small (or 1 large) apple 
6. 5 medium-large carrots, chopped (not peeled)
7. 32 ounces (4 cups) broth, vegetable or chicken
8. 1 can coconut milk (appx 12 ounces)
9. 1 cup red lentils, rinsed and drained
10. 1 cup marinara sauce (or crushed tomatoes)

Seasonings:

1. 2 teaspoon Garam Masala
2. 1-1/2 teaspoon curry powder
3. ½ teaspoon ginger, chopped (or 1 tbsp dried)
4. Salt to taste

Instructions:

1. Add oil to pan and heat on medium.
2. Sautee onion over until slightly translucent.
3. Add chopped garlic. Saute until fragrant.
4. Add everything else except for tomato sauce: veggies, lentils, apple, coconut milk, pumpkin, broth, seasonings.
5. Veggies should be submerged beneath water. Bring to a boil, then allow to simmer over medium-low heat.
6. When the veggies and lentils are completely cooked, add tomato sauce. 
7. Using a hand-immersion blender or stand up blender, blend until smooth. (For a stand-up blender, you may have to do this in batches.)
8. Adjust seasonings as needed, then bless & serve. =)

Looking for another soup option?

Try my simple and easy butternut apple soup!

Now, let me hear from you.

Which version will you try? Will you make it paleo, go vegan, or keep it as it is? Please let me know in the comments below. =0)