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Spiced Pumpkin and Red Lentil Soup

A comforting, vibrant, and quick weeknight soup that pairs the earthiness of red lentils with velvety pumpkin puree and warm, aromatic spices. Ready in just 30 minutes!

Spiced Pumpkin and Red Lentil Soup
Prep 10 min Cook 20 min Total 30 min Level Easy
Serves 4

Ingredients

Main

  • 1 tablespoon Olive oil or coconut oil — for sautéing
  • 1 medium Yellow onion — diced
  • 3 cloves Garlic — minced
  • 1 tablespoon Fresh ginger — grated or finely minced
  • 1.5 teaspoons Ground cumin
  • 1 teaspoon Ground coriander
  • 0.5 teaspoon Turmeric powder
  • 1 cup Red lentils — rinsed and picked over
  • 15 ounces Canned pumpkin puree — 1 standard can (make sure it's pure pumpkin, not pie filling)
  • 4 cups Vegetable broth — low sodium preferred
  • 0.5 cup Full-fat coconut milk — plus extra for garnish
  • 1 tablespoon Fresh lime juice — about half a lime
  • 1 teaspoon Salt — or to taste
  • 0.25 teaspoon Black pepper — freshly ground

Garnish

  • 0.25 cup Fresh cilantro (optional) — chopped
  • 0.25 cup Roasted pumpkin seeds (pepitas) (optional)

Instructions

  1. Heat the oil in a large pot or Dutch oven over medium heat. Add the diced onion and sauté until softened and translucent, about 4-5 minutes.

    ~5 min
    Add a pinch of salt to the onions to help them sweat and prevent browning.

  2. Add the minced garlic, grated ginger, cumin, coriander, and turmeric. Stir constantly and cook for about 1 minute until highly fragrant.

    ~1 min
    Be careful not to burn the spices; if the pan gets too dry, add a splash of water or broth.

  3. Stir in the rinsed red lentils, canned pumpkin puree, vegetable broth, salt, and black pepper. Stir well to combine all ingredients.

    ~1 min

  4. Bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and simmer for 15-20 minutes, stirring occasionally, until the lentils are completely soft and broken down.

    ~15 min
    Red lentils cook quickly and will naturally thicken the soup as they break down.

  5. Remove the pot from the heat. Stir in the coconut milk and fresh lime juice. If you prefer a completely smooth soup, use an immersion blender to blend it to your desired consistency.

    ~3 min
    Taste and adjust seasoning, adding more salt or lime juice if needed to make the flavors pop.

  6. Ladle the hot soup into bowls. Garnish with an extra drizzle of coconut milk, fresh cilantro, and roasted pumpkin seeds.

    Serve with warm pita or crusty bread for dipping.
Nutrition
285
Calories
12
Protein (g)
38
Carbs (g)
10
Fat (g)
6
Sat. Fat (g)
11
Fiber (g)
8
Sugar (g)
750
Sodium (mg)
0
Cholesterol (mg)
Equipment
  • Large pot or Dutch oven
  • Measuring cups and spoons
  • Cutting board
  • Chef's knife
  • Immersion blender (optional)
Tips & Storage
  • For an extra kick, add 1/4 teaspoon of cayenne pepper or red pepper flakes along with the other spices.
  • Be sure to use unsweetened 100% pure pumpkin puree, not pumpkin pie mix, which contains added sugar and spices.
  • If the soup becomes too thick upon resting, simply stir in a little extra water or vegetable broth until it reaches your desired consistency.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. This soup also freezes exceptionally well for up to 3 months. Thaw overnight in the fridge and reheat gently on the stovetop, adding a splash of broth or water if needed.
Tags
30-minute comfort food dairy_free dairy-free fall gluten_free gluten-free healthy nut_free one-pot pumpkin quick red lentil savory soup spiced vegan vegan vegetarian vegetarian warming weeknight winter

🤖 This recipe was created with AI assistance. If you spot a mistake or something that doesn't look right, please report it.

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