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Soup with garnish in a blue bowl
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Caribbean Pumpkin and Lentil Soup With Coconut Milk (Vegan)

A delicious heart warming Caribbean style pumpkin soup with red lentils. This recipe is made with creamy coconut milk, tasty, brimming with heart warming spices and vegan friendly. A totally nutritional dense and flavoursome soup.
Course Soup
Cuisine Caribbean
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 328kcal
Author Charla

Ingredients

  • 2 tablespoon olive oil (28g)
  • 1 medium sized onion chopped
  • 3 scallion sliced
  • 4 garlic cloves minced
  • 3 cups vegetable stock (700ml)
  • 1 tablespoon ginger minced
  • 6 sprigs of fresh thyme tied together
  • 1 tablespoon shado beni (15g) use cilantro instead
  • ½ teaspoon scotch bonnet pepper powder (2.5g)or use chilli powder
  • 1 teaspoon pink salt (6g)
  • 1 teaspoon black pepper (2g)
  • ½ teaspoon coconut sugar (2g) optional
  • 1 lb pumpkin (roughly 450g) chopped
  • 1 cup red lentils (200g) rinsed
  • 14 oz full fat coconut milk (400ml)
  • 1 scotch bonnet
  • additional pink salt and black pepper to taste

Instructions

  • On low heat, add the olive oil to a non stick saucepan and proceed to saute the onions and garlic until golden.
  • Pour the vegetable stock into the saucepan.
  • Stir in the ginger, thyme shado beni,, scotch bonnet pepper powder/chilli, black pepper, pink salt, coconut sugar pumpkin and red lentils and bring to the boil.
  • Reduce the heat to medium and pour in the coconut milk and add the whole scotch bonnet.
  • Cover the saucepan and simmer for 20 minutes until the lentils and pumpkin are fork tender..
  • Use a slotted spoon to remove the scotch bonnet/thyme stems from the pot and discard.
  • Remove the soup mixture from the saucepan and transfer into a blender.
  • Blitz the mixture into a smooth consistency
  • Do a taste test and add additional black pepper and pink salt, if needed

Notes

  • If you are not able to source calabaza pumpkin then simply use butternut squash or even sweet potato instead.
  • Feel free to garnish the soup with any toasted pumpkin seeds, herbs or even gluten free crotons
  • Feel free to use green/brown lentils instead of red ones.
  • This is the recipe that you will need for my Homemade Vegetable Broth.
  • It is very important to use FULL FAT COCONUT milk to optimise that creamy texture.
  • As the soup cools down it may thicken up, if it does, add a splash of water or broth to it.
  • Any leftovers should be refrigerated for 2-3 days or alternatively, you can freeze the soup (for up to 3 months) in a freezer friendly container (mircowave/re-heat on the stovetop).

Nutrition

Calories: 328kcal | Carbohydrates: 59g | Protein: 17g | Fat: 5g | Saturated Fat: 4g | Sodium: 1295mg | Potassium: 1674mg | Fiber: 18g | Sugar: 14g | Vitamin A: 29458IU | Vitamin C: 40mg | Calcium: 108mg | Iron: 7mg