Photo of Curried Red Lentil and Pumpkin Soup by WW

Curried Red Lentil and Pumpkin Soup

6 - 9
PersonalPoints™ per serving
Total Time
33 min
8 min
25 min


Canola oil

1 tsp

Garlic clove(s)

3 medium clove(s), minced

Ginger root

1 Tbsp, fresh, grated, peeled

Fat free reduced sodium vegetable broth

4 cup(s)

Canned pumpkin puree

15 oz, 1 can (not pie filling)

Reduced fat coconut milk

14 fl oz, 1 can

Dry lentils

1 cup(s), red variety, picked over and rinsed

Thai curry paste

1 Tbsp, red, or more to taste

Uncooked scallion(s)

2 medium, thinly sliced

Fresh lime juice

1 Tbsp

Plain lowfat Greek yogurt

4 Tbsp


2 Tbsp, chopped


  1. Heat oil in Dutch oven over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, 30 seconds.
  2. Add broth, pumpkin, coconut milk, lentils, and curry paste. Increase heat to high and bring to boil. Reduce heat and simmer, covered, until lentils are tender, about 20 minutes. Stir in scallions and lime juice.
  3. Ladle soup evenly into 4 bowls, top evenly with yogurt, and sprinkle with cilantro.
  4. Serving size: 1¾ cups soup and 1 tablespoon yogurt


Make a double batch of the soup and cover and refrigerate up to 4 days or freeze up to 3 months.