This is the coziest Pumpkin Lentil Soup recipe, perfect for winter. It's full of good-for-you ingredients, warm flavors, and is naturally gluten-free and vegan. It also takes less than 30 minutes to make!
other recommended spicesif you prefer to customize
Indian spices garam masalacardamom, coriander etc.
Turmeric and extra ground black pepper for an immune system boost
Thai curry paste
Roasted chili peppersfor extra heat
Instructions
In a pot over medium heat, sauté onion with a splash of oil (or omit if oil-free) until soft and fragrant. Then add garlic, and all spices (excluding salt and pepper) and sauté for another minute or so, until aromatic.
Next add lentils and pumpkin purée and sauté for another 2 minutes. Add veggie broth and bring to a boil, then reduce heat to a simmer. Cover and cook for 15 minutes, or until lentils are softened and expand. Squeeze fresh lemon juice into the broth and season with salt and pepper to taste. Add any additional spices of choice.
When ready, transfer mixture to a blender and blend until smooth, or leave slightly chunky if you prefer. Alternatively you can blend using an immersion hand blender in the pot.
Enjoy! To garnish, you can serve with toasted pumpkin seeds, an extra crack of black pepper and a swirl of non-dairy cream or yogurt to finish.
Notes
Secrets to Success
Instant Pot Method: You can prepare this soup in an Instant Pot for convenience! To do it, just sauté your veg in the pot, then pressure cook until the lentils are soft enough to blend. Blend with an immersion blender, or throw into your blender unit (just make to let the soup cool before blending if you don't have a little hole in the lid for steam release).
Ingredient Swaps: You can easily change up the spices in this soup. If you like a more Indian flavor profile, try curry powder. For a fresher flavor, add fall herbs like rosemary, thyme, and sage. Turmeric and ginger are both healing and healthy. Feel free to add some extra heat from hot pepper flakes, too, if you like.
Homemade Puree: You can make your own pumpkin puree or use roasted butternut squash puree. Roast your squash until it's fork-tender, then transfer it to a blender until smooth and creamy.
Serving Suggestions
Unlike many soups, this pumpkin and red lentil soup is hearty enough to be a meal! It's high in protein and vibrant in color (thanks to beta carotene in pumpkin!).For toppings, I like to add something creamy and something crunchy. Try these favorite toppings to serve your creamy pumpkin soup:
Store leftover pumpkin lentil soup in an airtight container in the fridge for up to four days. To freeze, store the cooked and cooled soup in a freezer-safe container for up to three months. Reheat it on the stove to serve.