Lentil Pumpkin Soup Recipe

I absolutely love this pumpkin lentil soup recipe because it perfectly marries cozy autumn vibes with a hint of spice, keeping things exciting and packed with flavor. Plus, it’s super easy to whip up on a busy weeknight, and the leftovers taste even better, making my meal prepping game strong!

I love making nourishing recipes, and this Lentil Pumpkin Soup is one of my favorites for a filling meal. Full of nutritious ingredients like red lentils and pumpkin puree, it’s a brilliant source of fiber and vitamins.

I start with olive oil, onion, and garlic, and then add the warming spices cumin and coriander. A dash of cayenne pepper adds heat, while lemon juice adds a twist.

Serve with fresh cilantro or hot bread for a delicious dish that can be served any time of year.

Ingredients

Olive Oil: Fats that are good for you; boost flavor and help you absorb nutrients.

Onion: Lends sweetness that is nearly undetectable, but present.

Antioxidants and vitamins in onions not only contribute to health but also enhance the immunity of those consuming them.

Garlic contains a lot of allicin and is supportive of heart health; it provides anti-inflammatory benefits.

Pumpkin puree is rich in vitamin A and provides a mild sweetness and a creamy consistency.

Excellent protein source; provides fiber for digestive health: red lentils.

Broth made from vegetables: the foundation for soup; not many calories, lots of flavor.

Cumin: Spice with warmth; adds an earthy aroma; helps with digestion.

Cayenne Pepper: Optional heat; boosts metabolism and adds slight spiciness.

Ingredient Quantities

• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 2 cups pumpkin puree (about 450g)
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon cayenne pepper (optional, for heat)
• Salt and pepper to taste
• 1 tablespoon lemon juice
• Fresh cilantro, chopped (for garnish, optional)
• Croutons or crusty bread (for serving, optional)

Instructions

1. In a big pot, warm the olive oil over medium heat. Toss in the onion, which should be diced. Your onions should cook until they reach a state of translucency, which should take about 5 minutes.

2. Add the minced garlic and cook for another 1-2 minutes, until fragrant.

3. Stir the well-combined pumpkin puree with the onion and garlic mélange.

4. Add the red lentils and mix them into the mixture.

5. In a large stock pot over medium heat, combine the vegetable broth, cumin, ground coriander, and cayenne pepper. Mix the ingredients together and bring the mixture to a boil.

6. When the soup reaches a boil, lower the heat to allow the soup to simmer. Do not cover the pot. Let the soup simmer for 25-30 minutes. Stir the soup occasionally to ensure the lentils do not stick to the bottom of the pot.

7. Make sure the lentils are tender. If they are not, keep cooking them, and add water if necessary to achieve the consistency you want.

8. Salt and pepper the soup to your liking. Then stir in the lemon juice.

9. To achieve a smooth consistency in the soup, use an immersion blender. Alternately, if you like it a bit more rustic, leave it slightly chunky.

10. The lentil pumpkin soup may be served hot, garnished with chopped cilantro, if desired. Croutons or some crusty bread may accompany. Enjoy!

Equipment Needed

1. Large pot
2. Cutting board
3. Knife
4. Wooden spoon or spatula
5. Measuring spoons
6. Measuring cups
7. Immersion blender (optional)
8. Ladle (for serving)

FAQ

• Q: Can I use brown lentils instead of red lentils?Q: Is it possible to use brown lentils in place of the French green lentils called for in this recipe? A: You can use brown lentils instead, but be aware that they will take longer to reach tenderness and that the finished dish’s texture will be different.
• Q: Is fresh pumpkin better than pumpkin puree?A: Both options are viable, but the pumpkin puree provides a little more in the way of convenience. If using a fresh pumpkin, you’ll want to roast and puree that before you add it.
• Q: Can I freeze the Lentil Pumpkin Soup?A: Certainly, allow the soup to cool fully before moving it to secure, airtight storage and freezing it to last as long as three months.
• Q: What can I substitute for vegetable broth?If you don’t require the recipe to be vegetarian, you can use chicken broth or water with extra seasoning.
• Q: How can I adjust the spice level?Adjust the amount of cayenne pepper in the soup to suit your palate. You can increase or decrease it to taste. Or, if you want a soup without the heat, drop the cayenne pepper entirely.
• Q: Is there a way to make the soup creamier?A: For an extra creamy finish, add a splash of coconut milk or cream just before serving.
• Q: Can I use lime juice instead of lemon juice?A: Yes, lime juice can be used as a substitute for a slightly different citrus flavor.

Substitutions and Variations

1 tablespoon coconut oil instead of olive oil, for a flavor that is richer and more colorful.
1 sweet potato, diced, instead of pumpkin puree for a sweeter variation.
1 cup green lentils replaces red lentils, though this will affect the texture and cooking time.
4 cups chicken broth instead of vegetable broth for a non-vegetarian option.
1 teaspoon ground turmeric in place of ground cumin creates a unique spice profile.

Pro Tips

1. Optimize Lentil Consistency Before adding the lentils, soak them in warm water for about 15-20 minutes. This can help them cook more evenly and ensure a smoother texture in your final dish.

2. Flavor Enhancement To deepen the flavor, consider roasting the pumpkin puree briefly in the oven with a bit of olive oil, salt, and pepper before adding it to the pot. This intensifies its natural sweetness and adds a richer dimension to the soup.

3. Spice Blooming After cooking the garlic, add the cumin, coriander, and cayenne to the hot oil before the pumpkin puree. This technique, known as blooming, helps release the spices’ full aromatic potential.

4. Layered Acidity Enhance the soup’s acidity by adding a splash of apple cider vinegar or a dash of soy sauce along with the lemon juice. This adds complexity and depth to the flavor profile.

5. Textural Contrast For a delightful textural contrast, lightly toast some pumpkin seeds and sprinkle them as a garnish along with the fresh cilantro before serving. This adds a crunchy element and a nutty taste to the finished dish.