Vegan Turmeric Pumpkin Soup with Tahini


Spice Mix:

2 tsp (10 mL) ground coriander

2 tsp (10 mL) turmeric powder

2 tsp (10 mL) ground cumin

1/4 tsp (1 mL) cayenne pepper

1/4 tsp (1 mL) cinnamon


Pumpkin Soup with Tahini:

2 tbsp (30 mL) coconut oil

1 large onion, chopped

1 carrot, peeled and chopped

2 cloves garlic, minced

1 tbsp (15 mL) grated fresh ginger

2 tsp (10 mL) salt

4 cups (1 L) vegetable broth

1 can (400 mL) coconut milk

1 can (796 mL) E.D.SMITH® Pure Pumpkin

1/4 cup (60 mL) honey

2 tbsp (30 mL) lime juice

1 cup (250 mL) cooked lentils

1/2 cup (125 mL) tahini paste, at room temperature

1/4 cup (60 mL) chopped fresh parsley

Lime wedges

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  1. Spice Mix: In small bowl, combine coriander, turmeric, cumin, cayenne and cinnamon.
  2. Pumpkin Soup with Tahini: Heat oil in large saucepan or Dutch oven set over medium heat; cook onion and carrot for 5 minutes. Add garlic, ginger, salt and prepared spice mix; cook for 1 to 2 minutes or until fragrant.
  3. Stir in broth, coconut milk and pumpkin. Simmer for 30 minutes; using immersion blender, blend until smooth. Stir in honey and lime juice.
  4. Ladle soup into serving bowls; top with dollop of lentils in centre. Drizzle with tahini and sprinkle with parsley. Serve with lime wedges.

Per 1/8 recipe: Calories 330, Fat 22g, Saturated Fat 13g, Cholesterol 0mg, Sodium 980mg, Carbohydrate 31g, Fibre 8g, Sugars 15g, Protein 9g


  1. Serve soup with crispy pappadums or crackers.
  2. Soup will freeze well for up to 6 weeks.