Golden Lentil Pumpkin Soup with Peanuts and Coconut is a delicious and nutritious meal that’s perfect for chilly nights. This vibrant soup blends sweet pumpkin, hearty lentils, crunchy peanuts, and creamy coconut milk into a comforting dish that’s both satisfying and healthy. The bright yellow-orange color and the warm spices make this soup as beautiful to look at as it is tasty to eat.
Why This Soup Is Good for You
This soup isn’t just comforting—it’s packed with ingredients that offer powerful health benefits:
Lentils
Lentils are a powerhouse of plant-based protein and fiber. They help keep you full longer, support digestive health, and provide iron, folate, and other essential nutrients that are especially important for energy and brain function.
Pumpkin
Pumpkin is rich in beta-carotene, which your body turns into vitamin A. This supports healthy skin, eyes, and your immune system. It’s also low in calories, yet high in vitamins and antioxidants.
Coconut Milk
Coconut milk adds creaminess without dairy. It contains healthy fats that may help promote heart health when enjoyed in moderation. The fat also makes the dish more satisfying and helps your body absorb vitamins.
Peanuts
Peanuts add crunch and protein, as well as heart-healthy fats and vitamin E. They make the soup feel more filling and satisfying while boosting its nutritional value.
Precautions
Although this soup is full of health benefits, it’s important to be cautious if you’re allergic to peanuts or tree nuts. You can substitute sunflower seeds or skip the peanuts if needed. Additionally, while coconut milk is a healthy fat, it’s high in calories, so be mindful of portion sizes if you’re watching your fat intake.
Golden Lentil Pumpkin Soup Recipe
Ingredients
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric
- 1 cup red lentils
- 2 cups pumpkin puree (canned or fresh)
- 4 cups vegetable broth
- 1 cup coconut milk (full-fat or light)
- 1/2 teaspoon salt (adjust to taste)
- 1/4 teaspoon ground black pepper
- 1/4 cup roasted peanuts (unsalted), chopped
- 1 tablespoon lime juice (optional)
- Chopped cilantro for garnish (optional)
Instructions
- Heat olive oil in a large pot over medium heat. Add chopped onion and cook until soft and translucent, about 5 minutes.
- Add minced garlic, cumin, and turmeric. Stir and cook for another 1-2 minutes until fragrant.
- Add red lentils, pumpkin puree, and vegetable broth. Stir well to combine.
- Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are soft.
- Stir in coconut milk, salt, and black pepper. Simmer for 5 more minutes.
- If you prefer a smooth soup, use an immersion blender to puree it until smooth. Otherwise, leave it chunky for texture.
- Taste and adjust seasoning as needed. Add lime juice for a hint of brightness, if using.
- Serve hot. Top with chopped roasted peanuts and fresh cilantro, if desired.
Tips and Serving Ideas
This soup goes well with a side of crusty whole-grain bread or a small green salad. It’s also great for meal prep—simply store leftovers in the fridge for up to 4 days or freeze for longer storage.
If you want to make it more filling, you can add cooked quinoa, brown rice, or even a few pieces of roasted sweet potato. For more spice, add a splash of hot sauce or red pepper flakes to taste.
Final Thoughts
Golden Lentil Pumpkin Soup with Peanuts and Coconut is more than just a cozy comfort food—it’s a nourishing meal that supports your health in multiple ways. With wholesome ingredients and rich flavors, it’s perfect for family dinners, lunch meal prep, or anytime you want something warm and satisfying. Give it a try this winter—you won’t be disappointed!
Share this content:
