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!
Equipment
- Large pot or Dutch oven
- Measuring cups and spoons
- Cutting board
- Chef's knife
- Immersion blender (optional)
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)
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 (opt.) | chopped |
| 0.25 cup | Roasted pumpkin seeds (pepitas) (opt.) |
Instructions
-
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 minAdd a pinch of salt to the onions to help them sweat and prevent browning. -
Add the minced garlic, grated ginger, cumin, coriander, and turmeric. Stir constantly and cook for about 1 minute until highly fragrant.
~1 minBe careful not to burn the spices; if the pan gets too dry, add a splash of water or broth. -
Stir in the rinsed red lentils, canned pumpkin puree, vegetable broth, salt, and black pepper. Stir well to combine all ingredients.
~1 min -
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 minRed lentils cook quickly and will naturally thicken the soup as they break down. -
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 minTaste and adjust seasoning, adding more salt or lime juice if needed to make the flavors pop. -
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.
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.