5 from 1 vote
Pumpkin Coconut Lentil Soup
Prep Time
10 mins
Cook Time
6 hrs
Total Time
6 hrs 10 mins

Flavorful pumpkin. Creamy coconut. Hearty lentil. Fall, you're simply the best. 

Course: Soup
Cuisine: American
Keyword: lentil soup with coconut, lentil soup with pumpkin
Calories: 238 kcal
Author: Stephanie
  • 1/2 yellow onion diced
  • 1 clove garlic minced
  • 1 t coconut oil
  • 2 15 oz. cans pumpkin puree
  • 13 oz. can coconut milk
  • 32 oz. broth chicken or vegetable
  • 28 oz. can crushed tomatoes
  • 1 c dry red lentils
  • 1 T curry powder
  • 1/2 t salt
  • cilantro
  • freshly-cracked black pepper
  1. Brown diced onion and minced garlic in coconut oil in frying pan over medium heat.
  2. Mix all remaining ingredients, including sauteed onion and garlic, in crock pot. Cook on low until lentils are soft with a little bite, or about 6 hours. Pressure Cooker instructions: Brown onion and garlic in oil on any setting that heats the pot. Once browned, add remaining ingredients, cover, set to lentil button on second highest setting, then do slow release. Stovetop instructions: Brown garlic and onion, add remaining ingredients, cover with lid and heat on medium/medium-low about 45 minutes, or until lentils are cooked al-dente.
  3. Garnish with cilantro and freshly-cracked black pepper.
Recipe Notes

This is a great meal to freeze half of and save for another day.
For faster serving time, you could skip the crock pot and simply use a regular pot on the stove. Cook soup until lentils are soft with a little bite, about 45 minutes.

Nutrition Facts
Pumpkin Coconut Lentil Soup
Amount Per Serving (1 cup)
Calories 238 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 9g56%
Sodium 741mg32%
Potassium 753mg22%
Carbohydrates 29g10%
Fiber 10g42%
Sugar 8g9%
Protein 9g18%
Vitamin A 9845IU197%
Vitamin C 13.7mg17%
Calcium 76mg8%
Iron 5.6mg31%
* Percent Daily Values are based on a 2000 calorie diet.