Lentil Pumpkin Soup Recipe

I absolutely adore this recipe because it perfectly combines the comforting warmth of spices and the creamy goodness of coconut milk and pumpkin to make each spoonful an absolute delight. Plus, it’s a simple, plant-based option that’s packed with nutrition and soul-hugging flavor, making it a go-to cozy meal for those chilly days.

This comforting Lentil Pumpkin Soup is warm and flavorful and checks all the nutritional boxes. If you are looking for a dish that has the power of protein—like those in lentils, which pack a wallop of 18 grams (g) in just 1 cup, plus a hefty serving of fiber—that also satisfies with comforting textures and tastes, then you’ve got something special on your hands.

My use of coconut milk in this dish really elevates its richness. And although I do use a touch of vegetable broth, the yarn that holds this soup together is the pumpkin puree.

Ingredients

Lentils:
Lentils are a superb source of plant protein.

They are low in fat and high in fiber and protein.

That’s not the only thing that makes them an excellent food and an integral part of many cuisines around the world.

They have a hearty texture, and they can take on many flavors.

Pumpkin Puree:
Packed with vitamins A and C, the puree of pumpkin provides the soup with its creamy texture and its flavor that is sweet, earthy, and almost spicy.

Olive Oil:
Olive oil is rich in heart-healthy fats that not only make food taste wonderful but also help us absorb valuable nutrients.

Onion:
Delivers umami and natural sweetness, abundant in antioxidants.

Coconut Milk:
Imparts creaminess and subtle sweetness, and is a great source of healthy fats.

Garlic:
Provides a daring scent and antibacterial attributes that amplify the soup’s difficulty.

Ingredient Quantities

• 1 cup dried lentils, rinsed and drained
• 1 can (15 oz) pumpkin puree
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 4 cups vegetable broth
• 1 cup coconut milk
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish (optional)
• Lemon wedges for serving (optional)

Instructions

1. In a large pot over medium heat, warm the olive oil. Add the onion, which you have chopped, and sauté until it is translucent, which should take about 5 minutes.

2. Mix in the minced garlic and sauté for another minute until fragrant.

3. Add the ground cumin, ground cinnamon, and ground nutmeg. Cook for 1 minute, stirring almost constantly.

4. Add the lentils, which have been rinsed and drained, to the pot, and stir to coat them with the mixture of spices.

5. Add the vegetable broth and bring the mixture to a boil. Reduce to a simmer, cover, and cook for about 20 minutes, or until the lentils are tender.

6. Mix in the pumpkin puree and the coconut milk. Allow these flavors to meld by simmering them for an additional 10-15 minutes.

7. Add salt and pepper to taste for the desired flavor.

8. An immersion blender can be used to puree the soup until smooth, or if you prefer a smoother consistency, you can blend the soup in batches using a stand blender.

9. Modify the flavoring as necessary, incorporating additional salt, pepper, or spices based on what you like.

10. The soup should be served hot, with a garnish of fresh cilantro or parsley. The recipe allows for a garnish of fresh lemon as well; a wedge served with the soup gives the eater an opportunity to enhance the flavor of the soup by adding acidity.

Equipment Needed

1. Large pot
2. Measuring cups
3. Measuring spoons
4. Knife
5. Cutting board
6. Wooden spoon or spatula
7. Immersion blender or stand blender (optional)
8. Ladle
9. Serving bowls and spoons

FAQ

• Q: Can I use a different type of lentil?Q: Can I use any kind of lentil?

  A: Yes, you can use any type of lentil; however, the cooking time may vary. Red lentils cook faster, while green or brown lentils may take longer.

• Q: Can I make this soup ahead of time?A: Certainly! This soup may be prepared in advance and kept in the refrigerator for no more than 3 days. Before serving, warm it up gently on the stovetop.
• Q: Can I freeze Lentil Pumpkin Soup?A: Yes, this soup holds up beautifully in the deep freeze. Let it cool to room temperature before moving to suitable storage containers for the freezer. You can keep it for 3 months, after which it should be even better than last week’s leftovers. When you’re ready to enjoy it again, just take it out the night before and let it thaw in the refrigerator. Reheat and dig in!
• Q: Can I use fresh pumpkin instead of canned pumpkin puree?Fresh pumpkin can certainly be used. Cut the pumpkin into cubes and roast or boil them until tender. Puree the pumpkin and add it to the soup.
• Q: Is there an alternative to coconut milk?A: In case you would rather a different flavor or are allergic to coconut, feel free to substitute almond milk, soy milk, or heavy cream.
• Q: How can I make this soup spicy?To add some heat, you might consider including a pinch of cayenne pepper or adding a diced chili pepper while you are sautéing the onions and garlic.
• Q: Can I make this soup without a blender?Q: Can the soup be made smooth but still flavorful?

  A: Yes, the soup can be enjoyed in two different ways—chunky or smooth. It can be made smooth but still retain a lot of flavor. You can take a potato masher and break down the lentils a bit. Mixing them with the soup will make it smooth, but not too smooth, if you know what I mean. It will be smooth enough, and yet you will still know you are enjoying a lentil soup.

Substitutions and Variations

1 cup dried lentils, rinsed and drained – For a substitution, use 1 cup canned lentils that have been rinsed and drained. If using canned lentils, reduce the cooking time.
1 can (15 oz) pumpkin puree – Substitute with 15 oz roasted and pureed butternut squash.
1 tablespoon olive oil – Substitute with 1 tablespoon avocado oil or 1 tablespoon coconut oil.
4 cups vegetable broth – For a comparable depth of flavor, use 4 cups chicken broth or water mixed with 1 tablespoon soy sauce.
1 cup coconut milk – Substitute with 1 cup almond milk for a lighter option or heavy cream for a richer taste.

Pro Tips

1. Toast the Spices Before adding the lentils, make sure to toast the cumin, cinnamon, and nutmeg briefly in the pot after sautéing the garlic. This will help release their essential oils and deepen their flavors.

2. Lentil Texture If you prefer some texture in the soup, reserve a small handful of lentils and cook separately. Add them back into the pot after blending to provide a contrasting bite.

3. Flavor Depth Add a splash of soy sauce or tamari when adding the pumpkin puree and coconut milk to enhance the umami flavor and add depth to the soup.

4. Creaminess For an extra creamy texture, add a tablespoon of almond butter or tahini with the coconut milk. It will enrich the soup without overpowering the other flavors.

5. Garnish with Spices Sprinkle a pinch of ground paprika or cayenne pepper on top of the soup before serving. This adds a hint of smokiness and color to the presentation.