This creamy pumpkin and red lentil soup is healthy, warming, and absolutely delicious! Packed with nutrients, rich in plant-based protein, and the ultimate comfort food for chilly days.
Fall just isn't complete without a good pumpkin soup! This version combines pumpkin with red lentils for extra protein and natural creaminess. Even without cream, the pumpkin lentil soup turns out velvety smooth and satisfying. We love it as a light starter, but it also makes a hearty main when served with a slice of sourdough bread.
Aline’s Tip
Whenever I throw together a quick veggie soup from leftovers, I like to toss in a handful of lentils. They don't just make the soup creamier, they also boost it with plant-based protein and fiber that keep you feeling full and energized.
I recommend using red lentils because they give the soup a beautiful color.
Why You'll Love This Soup
Ingredients
See recipe card for quantities.
- Pumpkin: I love using Red Kuri Squash (doesn’t need peeling), but Butternut squash, Sugar pumpkin, or Muscat pumpkin works just as well.
- Red Lentils: The star for creaminess and protein. Other lentils work too, but red ones keep the soup bright and appealing.
- Carrot: Adds natural sweetness.
- Shallot & Garlic: For flavor. Feel free to swap with a yellow onion.
- Tomato Paste, Cardamom, Cumin, Red Pepper Flakes: Warm spices that add depth.
- Lemon Juice: A splash of acidity balances the flavors. Lime juice works too.
- Optional Toppings: A dollop of yogurt, chili flakes, pumpkin seeds, or a drizzle of pumpkin seed oil.
How To Make
01
Sauté the Veggies
Heat olive oil in a large pot. Add carrot, shallot, and garlic, and sauté for 3 minutes. Add pumpkin and cook for another 3 minutes.
02
Stir in Lentils & Spices
Add lentils, tomato paste, cardamom, cumin, and chili flakes. Stir fry for 1 minute.
03
Simmer
Pour in vegetable broth, bring to a boil, cover, and let simmer for 15 minutes over low heat.
04
Blend
Transfer to a blender and blend until smooth. Season with lemon juice, salt, and pepper. → Adjust consistency with extra water if needed.
05
Garnish & Serve
Divide into bowls and garnish with yogurt, red pepper flakes, or pumpkin seeds.
FAQs
More Pumpkin Recipes
email me this recipe 💌
Plus, enjoy weekly doses of recipe inspiration as a bonus!
Did You Make This Recipe?
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Follow me on Instagram, Pinterest, or Facebook, and sign up for my free newsletter to stay updated with new recipes. Thank you for your support! ❤️✨
📖 Recipe
Pumpkin and Red Lentil Soup
email me this recipe 💌
Plus, enjoy weekly doses of recipe inspiration as a bonus!
Ingredients
- 1 tablespoon olive oil
- 1 carrot, cubed
- 1 shallot, chopped
- 2 cloves garlic, chopped
- 1.1 lb pumpkin/squash, cubed, red kuri squash is best
- ¾ cup dried red lentils
- 1 tablespoon tomato paste
- ½ teaspoon cardamom
- ½ teaspoon cumin
- a pinch red pepper flakes
- 5 cups vegetable broth
- 1 tablespoon lemon juice
To Garnish (optional)
- 4 tablespoons yogurt or skyr
- a pinch red pepper flakes
Instructions
- Heat olive oil in a large pot. Add carrot, shallot, and garlic, and sauté for 3 minutes.
- Add pumpkin and cook for another 3 minutes.
- Add lentils, tomato paste, cardamom, cumin, and chili flakes. Stir for 1 minute.
- Pour in vegetable broth, bring to a boil, cover, and let simmer for 15 minutes over low heat.
- Transfer to a blender and blend until smooth. → Adjust consistency with extra water if needed.
- Season to taste with lemon juice, salt, and pepper.
- Divide the soup into bowls and garnish with yogurt, red pepper flakes, or pumpkin seeds.
Notes
- Pumpkin/Squash: Red Kuri Squash is the easiest to use because you don't need to peel it. Butternut squash, muscat pumpkin, or sugar pumpkin is also delicious, but be sure to peel it before roasting.
- Keeps fresh for 3-4 days. Store it in an airtight container in the refrigerator and reheat in a pot with a splash of water.
Comments
No Comments