Lentil Pumpkin Soup Recipe

I love this Lentil Pumpkin Soup recipe because it’s a cozy and comforting meal that combines the wholesome goodness of red lentils and pumpkin, creating a rich, flavorful experience with a warm spice kick. Plus, it’s super easy to whip up and satisfies my craving for something hearty and nourishing while still being totally Instagram-worthy with that vibrant color and hint of fresh herbs on top.

I find joy in cooking soups that are healthy and hearty. My Lentil Pumpkin Soup hits the sweet spot between comfort food and nutritious meal.

These red lentils (not pictured) simmered with creamy pumpkin puree (also not pictured) and spices like cumin and coriander (nearly impossible to photograph) create a soul-satisfying soup. Adding coconut milk (the only food item pictured here) makes the soup not only creamy but also elevates the flavors, I believe, because coconut milk has a sweet nuttiness that pairs beautifully with pumpkin and spices.

Finally, this soup uses garlic and onion (in the version I photographed) to create a base that sings with savoriness and satisfies my umami cravings.

Ingredients

Protein and fiber abound in red lentils, and they bring something to the dish that is altogether satisfying.

Pumpkin puree: Abundant with vitamins, provides a creamy and sweet taste.

Garlic: Supplies a powerful, fragrant depth to the soup.

Turmeric provides vivid color and anti-inflammatory benefits.

Cumin: A warm, earthy spice that boosts flavor complexity.

Broth made from vegetables: Serves as a tasty and low-calorie base.

Ingredient Quantities

• 1 cup dried red lentils, rinsed
• 1 can (15 oz) pumpkin puree
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional)
• 1/2 teaspoon turmeric
• Salt and pepper to taste
• 2 tablespoons olive oil
• Juice of 1/2 lemon
• 1/4 cup coconut milk (optional for creaminess)
• Fresh cilantro or parsley for garnish (optional)

Instructions

1. In a sizable saucepan, warm the olive oil over a medium flame. Toss in the minced onion, stir, and sauté until it’s translucent, which should take about 5 minutes.

2. Add the minced garlic, ground cumin, ground coriander, smoked paprika, cayenne pepper (if using), and turmeric. Sauté for another 1-2 minutes, until you can smell the delicious spices and the slightly nutty aroma of the turmeric.

3. In the pot, combine the rinsed red lentils with the spices and the onion mixture by stirring.

4. Add the pumpkin puree and the vegetable broth. Stir well to combine every element in the pot.

5. Make the mixture boil, then reduce the heat and cover the pot. Let it simmer for about 20-25 minutes, or until the lentils are tender.

6. When the lentils are done cooking, take an immersion blender and blend the soup until it is smooth. If you don’t have an immersion blender, you can use a regular blender. Just be sure to blend the soup in batches and return it to the pot once it is blended smooth.

7. Add the lemon juice and coconut milk (if using) and stir for added creaminess. Season to taste with salt and pepper.

8. If necessary, adjust the thickness of the soup by adding more broth and heat through over low heat.

9. Serve hot. If you desire, garnish with fresh cilantro or parsley.

10. Savor the mouthwatering and fragrant Lentil Pumpkin Soup!

Equipment Needed

1. Saucepan
2. Measuring cups and spoons
3. Cutting board
4. Knife
5. Wooden spoon or spatula
6. Immersion blender or regular blender
7. Ladle
8. Bowls for serving

FAQ

• Q: Can I use green lentils instead of red lentils?Yes, you can use it, but the cooking time might be longer and the texture will be slightly different.
• Q: Is there a substitute for coconut milk?A: Indeed, heavy cream can be used, or it can be omitted for a lighter soup.
• Q: How can I make this soup spicier?A: Raise the amount of cayenne pepper, or add some red chili flakes.
• Q: Can I use fresh pumpkin instead of canned pumpkin puree?
  A: Yes, roast or steam fresh pumpkin and puree it for a fresher flavor.
• Q: How long will the soup keep in the refrigerator?The soup, when stored in an airtight container, will remain safe to eat for approximately 3 to 4 days in the refrigerator.
• Q: Can this soup be frozen?A: Indeed, it has excellent freezing capabilities for as long as 3 months. Ensure that it has cooled to room temperature before placing it in the freezer.
• Q: What can I use instead of vegetable broth?A: Chicken broth or water can be used; however, if you use water, the soup will be less flavorful.

Substitutions and Variations

1 cup dried red lentils, rinsed—Substitutes: 1 cup green or brown lentils; cooking time may be slightly longer.
1 can (15 oz) pumpkin puree – For a somewhat different flavor, use 1 1/2 cups cooked and mashed butternut squash or sweet potato.
1 teaspoon ground cumin – Use 1 teaspoon ground curry powder for a different spice profile.
Smoked paprika, 1/2 teaspoon – If you don’t have smoked paprika, use 1/2 teaspoon of regular paprika or chipotle powder for an added smoky flavor.
2 tablespoons olive oil – If you want to use an oil with a tropical flair, substitute with coconut oil for a richer, creamier taste.

Pro Tips

1. Toast the Spices Before adding the spices to the onion and garlic mixture, consider toasting them for a minute in the dry pan. This will enhance their flavors and bring out the richness of the cumin, coriander, and paprika.

2. Layer the Ingredients Add a portion of the lemon juice to the onions and garlic before adding the spices. This can help brighten the flavors and add depth to the aromatic base of the soup.

3. Control Consistency If you prefer a chunkier texture, blend only half of the soup using the immersion blender and leave the rest as is. This will provide a nice texture contrast within the soup.

4. Flavor Infusion Add a bay leaf or two during the simmering process for an extra layer of flavor. Remember to remove the bay leaves before blending the soup.

5. Herb Oil Garnish Instead of just using fresh cilantro or parsley for garnish, consider making a quick herb oil by blending olive oil with the herbs. Drizzle this on the soup before serving for an aesthetically pleasing and flavorful finish.