Lentil Pumpkin Soup Recipe

I love this recipe because it’s a cozy and flavorful hug in a bowl, combining the earthy richness of lentils with the warm spices and creamy pumpkin puree. It’s perfect for chilly nights when I want something nourishing yet indulgent, with a touch of coconut milk elevating it to comfort food heaven.

Revel in the delicious flavors of my Lentil Pumpkin Soup, a monsoon of nourishment with protein-packed red lentils, an onion that packs a savory punch, and aromatic spices like cumin and coriander that beguile the senses. Pureed pumpkin provides a velvety, sumptuous texture, and a hint of smoked paprika—think of it as the second act after the first hit of flavor—plays nicely with the formidably delightful powdering of cinnamon that finishes this soup.

Ingredients

Red Lentils:
These legumes add nutrition and heartiness, providing high amounts of protein and fiber.

Olive Oil:
A fat source that is healthy, it amplifies taste and assists in sautéing.

Onion:
Enhances the soup’s flavor, bringing out its natural sweetness, while offering the antioxidant benefits of this healthful vegetable.

Garlic:
Provides a strong taste and possible immune-boosting effects.

Pumpkin Puree:
It is abundant in vitamins; it gives a creamy texture and an earthy sweetness.

Carrot:
Offers a touch of sweetness and is infused with beta-carotene.

Ingredient Quantities

• 1 cup dried red lentils
• 2 tablespoons olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon ground cinnamon
• 4 cups vegetable broth
• 1 3/4 cups pumpkin puree (canned or homemade)
• 1 carrot, diced
• 1 tablespoon apple cider vinegar
• Salt and pepper to taste
• Fresh parsley or cilantro for garnish (optional)
• 1/4 cup coconut milk or cream (optional, for creaminess)

Instructions

1. Wash the red lentils very well in cold water and set aside.

2. In a high-sided skillet or Dutch oven, heat the oil over medium heat. Add the onion and cook until translucent, about 5 minutes.

3. Add the minced garlic, cumin, coriander, smoked paprika, and cinnamon. Sauté for 1-2 minutes until fragrant.

4. Add the rinsed lentils and chopped carrots to the pot, working them into a combination of spices, onions, and a delectable base of sautéed aromatics.

5. Add the vegetable broth to the pot and bring the mixture to a boil. Lower the heat to a simmer, cover, and let the broth and vegetables mingle for about 15 minutes.

6. Add the pumpkin puree and keep simmering for 10 more minutes. The pureed pumpkin, along with the tender carrot, and the soft lentils makes a rich and hearty soup.

7. Mix in the apple cider vinegar, then add salt and pepper to the soup so that it has the taste you want.

8. Stir in the coconut milk or cream, if using, for an even creamier texture.

9. Carefully use a blender to puree the soup. You can use an immersion blender to blend the soup in the pot until smooth, or you can transfer to a blender and do it in batches. If you use a traditional blender, be sure to use the vented lid on low speed, as blending on high could cause the hot liquid to erupt.

10. Serve hot, garnished with fresh parsley or cilantro if desired. Enjoy your delicious Lentil Pumpkin Soup!

Equipment Needed

1. Colander or sieve
2. High-sided skillet or Dutch oven
3. Stove
4. Wooden spoon or spatula
5. Measuring spoons
6. Measuring cups
7. Knife
8. Cutting board
9. Blender or immersion blender
10. Ladle
11. Serving bowls
12. Optional: Tongs or scissors (for fresh herb garnish)

FAQ

• Can I substitute brown lentils for red lentils?Certainly, brown lentils can be utilized; however, it is important to recognize that they might necessitate a lengthier cooking duration and will yield a somewhat varied texture.
• Is there an alternative to pumpkin puree?Butternut squash or sweet potato puree can be used in place of an equivalent flavor and texture.
• How can I make the soup spicier?For a spicy kick, add a pinch of cayenne pepper or a chopped fresh chili.
• Can I use chicken broth instead of vegetable broth?If you are not strictly vegetarian or vegan, you can use chicken broth for added flavor.
• Can I prepare this soup in advance?Certainly! Lentil Pumpkin Soup keeps nicely in the refrigerator up to 4 days. Reheat gently, either on the stove or in the microwave.
• Is this soup freezer-friendly?Indeed, the soup can be frozen for as long as 3 months. Thawing in the refrigerator overnight is the preferred method; use the reheating method of your choice after thawing.
• How can I make the soup thicker?Let the soup simmer longer or reduce the amount of broth to hit your target consistency.

Substitutions and Variations

1 cup dried red lentils: In their place, try 1 cup yellow split peas or 3/4 cup quinoa.
2 tablespoons olive oil: Use 2 tablespoons coconut oil or vegetable oil instead.
Substituting with 2-3 shallots or 1 leek, diced, can be done in place of 1 onion, diced.
4 cups vegetable broth: Substitute with 4 cups chicken broth or 4 cups water mixed with 1 bouillon cube.
1/4 cup of coconut milk or cream (optional): Replace with 1/4 cup of heavy cream or 1/4 cup of cashew cream.

Pro Tips

1. Rinse and Soak Lentils While the recipe suggests just rinsing the lentils, consider soaking them for 15-30 minutes before cooking to help them cook faster and more evenly.

2. Layering the Spices After adding the spices in step 3, allow them to toast for a little longer over medium-low heat if needed. This will deepen the flavors and create a more robust, aromatic base for your soup.

3. Caramelize the Onions Spend extra time letting the onions caramelize rather than just become translucent. This will add a sweeter, more complex flavor to the soup.

4. Balance the Acidity If you find the soup’s taste leaning too acidic after adding the apple cider vinegar, balance it by adding a small amount of honey or maple syrup for a touch of sweetness.

5. Adjust Consistency with Broth If you prefer a thinner soup, adjust the consistency by gradually mixing in more vegetable broth during the blending process until you achieve the desired texture.