Smooth, creamy, and a bit spicy, this Indian Pumpkin Soup with mint is a delicious fall soup you'll want to enjoy often. Perfect for busy weeknights, this golden-colored creamed soup will comfort and nourish you through the cold months.
Indian Pumpkin Soup with Mint delights the soul
As pumpkins and squashes come on the market (or in your garden) this time of the year, pumpkin soups are the perfect inexpensive and tasty addition to a chilly night.
I think most pumpkin soup recipes are a bit on the boring side, but this vegan, gluten-free Indian Pumpkin Soup is packed with goodness, flavor, and protein. And I love it.
The pumpkin in this soup tastes nothing like it does when it's made into a dessert or simple pumpkin puree. If you like good, ole sweet pumpkin, I suggest you try some of these:
Indian Pumpkin Pie with Mint is filling and scrumptious. You're gonna wanna eat this.
Best Pumpkins For This Soup
For this soup, it's best to choose pumpkin varieties with a sweet and smooth texture. These pumpkins tend to work well in soups and provide a delicious flavor. Here are my favorites:
- Sugar pie pumpkin - is often considered the best for making pumpkin soup. It has a sweet and creamy flesh that blends smoothly, resulting in a velvety soup.
- Butternut squash - while not a pumpkin, it is a popular choice for creamy soups due to its sweet and nutty taste. It has smooth, pale orange flesh that purees easily and adds a pleasant sweetness to the soup. Butternut squash is one of my favorites: it not only tastes delicious but is one of the easier ones to peel (for me) and lasts for a long time if placed in a cool place (I'm NOT recommending this, but we picked a huge one last year from the garden and I cooked it a year later!)
- Kabocha pumpkin - a Japanese pumpkin variety with a sweet and slightly nutty flavor and bright, dense orange flesh, making it suitable for soups, including Indian pumpkin soup.
- Cinderella pumpkins - known for their deep orange color and sweet flavor- have a smooth texture that works well when pureed for soups.
- Red Kuri squash - has a rich, chestnut-like flavor and a smooth, vibrant orange flesh.
Experiment with different pumpkin varieties to add variety to your soup-making endeavors and discover unique flavors.
5 Reasons To Try This Soup
1. It's delicious!
The sweetness of the pumpkin pairs beautifully with the warm and aromatic spices like curry, cumin, and turmeric. The addition of fresh mint adds a refreshing and vibrant element to the soup.
2. It's healthy
Pumpkin is a highly nutritious vegetable rich in vitamins, fiber, and antioxidants. It's a great source of vitamins A and C. The lentils add protein and fiber to the soup, making it a filling and nutritious option for vegetarians and vegans.
3. It's warm and comforting
This soup is perfect for cooler weather or when you need comfort food. The warm spices and creamy texture make it a cozy and satisfying dish.
4. It's easy to prepare
This recipe is relatively easy to make and doesn't require complex cooking techniques. With readily available ingredients and straightforward steps, it's a breeze to cook, even for beginners.
5. It tastes even better the next day
Make a big pot and enjoy it for a few days. As the flavors meld and intensify, this soup lasts up to 4 days in the fridge and tastes just as good, if not better! It's an excellent option for meal prepping or making ahead of time for busy weeknight dinners.
How To Make Indian Pumpkin Soup
- Heat the oil in a large pot over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5 minutes
- Add the minced garlic and grated ginger and continue to sauté for a few seconds.
- Now, it's time to add the spices. Sprinkle in the ground nutmeg, dried mint leaves, cumin, turmeric, curry powder, pepper, and salt. Stir everything together and let it simmer for 5-10 minutes to allow the flavors to meld.
- Add the pumpkin chunks, diced potato, and water, and bring the mixture to a boil. Once it boils, reduce the heat to low, cover the pot, and let it simmer for about 10 minutes or until the pumpkin is tender and fully cooked.
- Add lentils and cook for another 10 minutes, until soft
- Once the soup is cooked and well-seasoned, remove it from the heat and let it cool slightly.
- Use an immersion blender to puree the soup until smooth and creamy. You can use a regular blender, but allow the soup to cool before blending, and work in batches if necessary.
- Return the blended soup to the pot and reheat it gently over low heat if needed.
- Taste the soup and adjust the seasoning with more salt and pepper, if desired.
- Serve your Indian pumpkin soup hot, garnished with a sprig of fresh mint or a dollop of yogurt. Enjoy!
What To Eat With this Indian Flavored Pumpkin Soup
This soup is so good, all you need is a piece of crusty bread! But if you're hungry or love eating a variety of food at your meals, here are a few ideas:
- naan bread or Indian flat bread go well with the Indian-inspired flavors of the soup
- savory whole grain biscuits or crackers can provide a delightful crunch
- a light, refreshing salad can balance the richness of the soup. Consider a simple green salad with vinaigrette or a cucumber and tomato salad with a touch of mint
- a bowl of plain yogurt or raita (yogurt with herbs and spices) can add a cooling contrast to the spiciness of the soup and complement the Indian flavors
- Indian-style pickles, such as lime pickles or mixed vegetable pickles, can add a zesty component to the meal
Here are more ideas for what to serve with pumpkin soup.
Variations
I LOVE to experiment when cooking! Here are some ways to vary this yummy soup:
- add 1 cup of coconut milk or coconut cream to the soup after blending for a rich and creamy texture
- add a chopped chili pepper for a spicier kick
- use chicken stock instead of water (use vegetable stock to keep the recipe vegan/vegetarian).
- try different varieties of pumpkins (see above for ideas), or if you're in a rush, use canned pumpkin puree
- experiment with different types of curry powder, such as red curry, green curry, or masala
- try different garnishes, such as roasted pumpkin seeds (pepitas), chopped fresh cilantro, or a drizzle of coconut milk or cream (use full-fat coconut milk for a decadent treat!)
What You Need
For this recipe, you need:
- a good vegetable peeler
- knife
- cutting board
- measuring cups and spoons
- a good Dutch Oven or set of pans
- an immersion or another type of blender (I love my Vitamix!)
Indian Pumpkin Soup with Mint Recipe
Author: Recipe Idea Shop
Ingredients
- 1 small pie pumpkin peeled, deseeded, and cut in chunks (about 3 cups)
- 2 tablespoons olive or canola oil
- 1 medium sweet onion chopped
- 1 garlic clove minced
- 1 2-inch piece of fresh ginger peeled and grated (about 1 tablespoon)
- 1 teaspoon ground nutmeg
- 1 teaspoon dried mint leaves
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 1 teaspoon curry
- ¼ teaspoon black pepper
- 1 ½ teaspoon salt
- 1 large potato peeled and diced
- 2 cups red lentils
- 6 cups water
Instructions
- In a large Dutch Oven or soup pot, heat the oil and sauté the onions until they are translucent.
- Add the ginger and garlic and sauté for about 30 seconds.
- Add the nutmeg, mint, cumin, turmeric and curry, and stir.
- Add the water, pumpkin, and potato and bring the soup to a boil. Reduce the heat when it boils to medium and continue to cook about 10 minutes until the pumpkin is almost done.
- Add the lentils and cook for another 10 minutes until the lentils, pumpkin, and potatoes are soft.
- Use an immersion blender to blend the soup until it is smooth.
More Soup Recipes To Try
- Smokin' Butternut Squash Soup
- Butternut Squash And Potato Soup
- Vegan Gluten-Free Butternut Squash Soup
- Gingery Butternut Squash Soup
- Butternut Squash Vichyssoise Soup
- Butternut Squash Soup (with Thyme, Sage & Basil)
Kathy acquired the blog, Recipe Idea Shop in 2024. She was raised on a farm in Arkansas where having a big garden and good food to eat was the norm. She shares recipes for homemade comfort food and new trending dishes.
Kathy began her blogging journey in 2011 when she founded PetticoatJunktion.com, a home décor blog focused on repurposing and upcycling furniture, and thrift store finds.