Lift Off Strength Curry “Pumpkin” Soup

NutritionRecipeVeganPlant-based
Written By Damali Fraiser

Nothing says fall like a warm bowl of creamy, flavorful soup, and this Vegan Red Curry “Pumpkin” Soup checks all the boxes! With a base of butternut and buttercup squash it’s not really pumpkin-based, but that’s how I’ve always known it so that’s the name idc lol. I learned this approach from one of my favourite Thai restaurants, Twin Fish in Mississuaga. The true star is the starchy texture coming from buttercup squash, that can be combined with any other light pumpkin or squash, I choose butternut squash. With a hint of Thai-inspired red curry and coconut milk for richness, this soup is packed with seasonal flavour. My favourite is the Aroy-D Red Curry Paste, it is vegan, spicy and I love it. As a nutrition coach who focuses on strength athletes, I had to compliment this very traditional soup base with a boost of extra protein and texture from red split lentils. this makes it a filling, nutritious dish you’ll want to make all season long. Perfect for weeknight dinners or weekend meal prep, this one-pot wonder is easy, impressive to the pickiest eaters and freezes perfectly.

This plant-based recipe is for my Lifters. It brings together the sweetness of pumpkin or squash with aromatic spices like cumin, ginger, and white pepper. Coconut aminos and palm sugar add a touch of umami and depth, while dried lemongrass infuses the soup with a subtle citrusy note. With creamy coconut milk to finish, you’ll have a velvety, satisfying soup that’s perfect for cozy nights.

Ingredients:

  • 2 medium butternut squash, cut in half and remove the seeds

  • 1 buttercup squash, cut in half and remove the seeds

  • 1 large onion, chopped

  • 3-4 cloves of garlic, minced

  • 1 cup red split lentils, rinsed

  • 4 cups vegetable broth

  • 1-2 tablespoons red curry paste (adjust to taste)

  • 1/2 teaspoon dried lemongrass (or 1 stalk fresh lemongrass, bruised and chopped)

  • 2 tablespoons coconut aminos or light soy sauce

  • A small chunk of palm sugar (about 1-2 teaspoons)

  • 1 can coconut milk (full fat for creaminess)

Spices:

  • 1 teaspoon cumin powder

  • 1 teaspoon garlic powder

  • 1/2 teaspoon white pepper

  • 1/2 teaspoon ginger powder

  • 1/2 teaspoon paprika

  • 2 tablespoons of liquid coconut oil

  • Salt to taste (recommend starting with 1/2 teaspoon kosher salt)

Instructions:

1. Prep and Roast the Squash:  

Preheat your oven to 400°F (200°C). Cut the butternut and acorn squash in half, scoop out the seeds, and brush the cut sides with coconut oil. In a small bowl, mix the cumin, garlic powder, white pepper, ginger powder, and kosher salt. Brush this spiced coconut oil mixture over the cut sides of the squash. Place the squash halves face-down on a baking sheet lined with parchment paper. Roast for about 45 minutes, or until the flesh is tender and caramelized. Let the squash cool slightly, then scoop out the flesh and set it aside.

2. Sauté the Aromatics:  

In a large pot or slow cooker, add a little oil and sauté the chopped onion and garlic over medium heat until softened and fragrant, about 5 minutes.

3. Add Lentils, Broth, and Seasonings:  

Add the red curry paste first and stir until fragant, then add the roasted squash, red split lentils, vegetable broth, dried lemongrass, coconut aminos, and a small chunk of palm sugar to the pot. Stir to combine, bring to boil.

4. Slow Cook:  

For stovetop: Bring the mixture to a gentle simmer, then cover and cook on low heat for about 30-40 minutes, or until the lentils are soft and the flavours are well blended.  For slow cooker: Cover and cook on low for 4-6 hours or on high for 2-3 hours, until the lentils are tender and the soup is fragrant.

5. Blend for Creaminess:  

Once cooked, use an immersion blender to blend the soup to a smooth, creamy texture. Alternatively, carefully transfer to a blender in batches.

6. Finish with Coconut Milk:  

Stir in the coconut milk, and adjust the salt and spices to taste. Let the soup simmer for an additional 5-10 minutes to ensure everything is warmed through.

7. Serve and Garnish:  

Serve hot, garnished with fresh cilantro, a squeeze of lime, and a sprinkle of chili flakes if you like a little heat. Enjoy the cozy, rich flavors!

This creamy, cozy soup is everything you need this fall! Packed with seasonal squash, warming spices, and a Thai-inspired kick from red curry, it’s the perfect blend of sweet and savoury. Plus, the added red lentils make it filling and protein-rich! 🧡🌶️

Damali Fraiser