Lentil Pumpkin Soup Recipe

This pumpkin lentil soup is my go-to comfort dish because it perfectly combines cozy autumn flavors with a healthy vibe, thanks to the hearty lentils and warming spices like cumin and cinnamon. Plus, it’s ridiculously easy to make and customizable with a splash of coconut milk or a sprinkle of cilantro – making every bowl an Instagram-worthy delight!

Hearty, nourishing meals are my specialty, and my Lentil Pumpkin Soup is a perfect illustration. It’s protein- and fiber-rich (the two are sufficient to make this a very filling dish), thanks to the lentils, which combine beautifully with the earthy flavors of cumin, coriander, and cinnamon.

Add in a little olive oil, an onion, some garlic, and pumpkin puree, and you have an aromatic and warm soup that is perfect for any winter day. I occasionally serve it with a swirl of coconut milk and a sprinkle of fresh parsley, which contributes both texture and color.

Ingredients

Lentils: They are a great source of protein and fiber, which makes the soup taste like it has some body to it.

And they are good for you.

Pumpkin puree in a can: Full of vitamins, it provides the creaminess and the earthy sweetness.

Onion: Contributes to the soup’s flavor and acts as a building block for the savory taste.

Garlic: Infuses with an aromatic intensity, all while being a health-boosting powerhouse.

Cumin, ground: Delivers a warm, earthy taste that strengthens the soup’s richness.

Vegetable broth: Vital for a sumptuous, tasty liquid foundation in the soup.

Cayenne pepper: An optional spice that adds a kick of heat and balances the flavors.

Ingredient Quantities

• 1 cup dried lentils, rinsed and drained
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cups canned pumpkin puree
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon cayenne pepper (optional)
• 4 cups vegetable broth
• 1 cup water
• Salt and pepper to taste
• 1/4 cup heavy cream or coconut milk (optional)
• Fresh parsley or cilantro, for garnish

Instructions

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

2. Put the minced garlic into the pot and sauté it another minute or so until it is as fragrant as you want it to be.

3. Add the ground cumin, ground coriander, ground cinnamon, ground nutmeg, and cayenne pepper (if using) to the mix, and cook for another minute to toast the spices.

4. Add the rinsed and drained lentils to the pot and stir them in with the onion and spice mixture to coat the lentils.

5. Add the vegetable broth and water, and stir to mix. Bring to a boil.

6. When the water reaches a boil, lower the heat to a low setting, and cover the pot. Allow the contents to simmer for approximately 20-25 minutes. The goal is to have tender lentils.

7. Incorporate the canned pumpkin puree completely with the lentils and broth.

8. Let the flavors meld together in the soup for an additional 10 minutes of simmering. Remember to stir it occasionally, lest the bottom half of the soup become a crusty, unfriendly part.

9. Add salt and pepper to taste and season the soup as needed. If you want the extra richness and creaminess of heavy cream or coconut milk, that’s also an option.

10. Pour the soup into bowls and sprinkle with fresh parsley or cilantro just before serving. Or, if you prefer, you can forego the garnish completely and serve the soup as is.

Equipment Needed

1. Large saucepan
2. Wooden spoon or spatula
3. Chef’s knife
4. Cutting board
5. Measuring cups
6. Measuring spoons
7. Can opener
8. Ladle
9. Mixing bowl (optional, for rinsing lentils)
10. Serving bowls

FAQ

• Can I use red lentils instead of green or brown lentils? Yes, red lentils cook faster and will result in a slightly different texture, but they work well in this recipe.
• Is there a substitute for canned pumpkin puree? You can use homemade pumpkin puree or even sweet potato puree as a substitute.
• Can I make this soup ahead of time? Absolutely! This soup stores well in the refrigerator for up to 4 days and may even taste better as the flavors continue to meld.
• How can I make this recipe vegan? Simply use coconut milk instead of heavy cream or omit it entirely for a lighter version.
• What if I don’t have canned broth? You can use water with a vegetable bouillon cube or a homemade vegetable stock as a substitute.
• Can I freeze the lentil pumpkin soup? Yes, this soup freezes well. Let it cool completely, then store it in airtight containers for up to 3 months.
• Is the cayenne pepper necessary? No, the cayenne is optional. Leave it out if you prefer a milder flavor.

Substitutions and Variations

Coconut oil or avocado oil can be used as a substitute for olive oil.
Shallots or leeks can be used as alternatives to onions.
Garlic: Use 1 teaspoon of garlic powder in place of fresh garlic.
Vegetable broth: Use chicken broth or mushroom broth if you want a different flavor profile.
Use coconut milk for a dairy-free alternative to heavy cream, or leave it out for a lighter soup.

Pro Tips

1. Soak Lentils for Quicker Cooking For faster cooking and softer lentils, consider soaking them in water for about an hour before starting the recipe. This can reduce the simmering time significantly.

2. Enhance Flavor with Roasted Pumpkin For a deeper pumpkin flavor, roast your own pumpkin instead of using canned pumpkin puree. Simply cut a small pumpkin in half, remove seeds, and roast it cut side down at 400°F (200°C) for about 45 minutes. Scoop out the flesh and use it in place of the puree.

3. Balance Spices Adjust the spices to your preference by tasting the mixture before adding the vegetable broth and water. If you want more warmth, increase the cumin and cinnamon, or if you prefer a milder spice profile, reduce the cayenne.

4. Blend for Smoothness After the soup is cooked, blend it with an immersion blender for a velvety texture, especially if you prefer a creamy soup. This will help evenly distribute the pumpkin and spices for a uniform flavor.

5. Add a Citrusy Touch For a refreshing contrast, add a splash of freshly squeezed lemon or lime juice just before serving. This can enhance the overall flavor and provide a bright finish to the soup.