Hearty Pumpkin and Red Lentil Soup

Ready in: 1 hour · Serves: 6 · Technique: Simmering · Storage: Up to 5 days in the fridge.

Quick Answer

This Pumpkin and Red Lentil Soup is a warm, comforting dish perfect for autumn, packed with flavor and easy to prepare.

I can hardly believe how autumn is in full swing here in New York City! The leaves are turning vibrant shades of orange and gold, the chill in the air has set in, and holiday gatherings like Thanksgiving and Christmas are just around the corner. As I sip my morning coffee, I can't help but feel inspired by the seasonal produce at the local farmers' market. Among my favorites for this time of year is pumpkin-a versatile ingredient that not only stars in pies but also makes for a delightful, warming soup. Today, I'm excited to share my tried-and-true recipe for Pumpkin and Red Lentil Soup. Get ready for a dish that not only comforts the soul but also fills the home with the inviting aroma of autumn spices.

A Cozy Holiday Treat

Why You'll Love This Recipe

• Warm and comforting, perfect for chilly autumn evenings.
• Easy to prepare with simple ingredients that are seasonally inspired.
• Healthy and nutritious, packed with protein from red lentils and vitamins from pumpkin.
• Versatile: enjoy it as a main dish or a starter for your holiday gatherings.
• Freezes well, making it a convenient meal option for busy days.

Ingredients

Gather the following ingredients to create this delicious Pumpkin and Red Lentil Soup.

Soup Components

• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 teaspoons fresh ginger, grated
• 1 medium pumpkin (about 3-4 pounds), peeled and diced
• 1 cup red lentils, rinsed and drained
• 6 cups vegetable broth (or chicken broth for a non-vegetarian option)
• 1 teaspoon cumin
• 1 teaspoon coriander
• ½ teaspoon smoked paprika
• 1 teaspoon turmeric
• Salt and pepper, to taste
• 2 tablespoons olive oil
• Fresh cilantro or pumpkin seeds, for garnish (optional)

How to Make Pumpkin and Red Lentil Soup (Step-by-Step)

This step-by-step guide will help you create a delightful and warming soup that embodies the flavors of fall.

Step 1: Sauté the Aromatics

In a large Dutch oven or heavy-bottomed pot, heat the olive oil over medium heat. Once it shimmers, add in the diced onion and sauté until it becomes translucent, about 5 minutes. Follow with minced garlic and freshly grated ginger, stirring for another minute to meld the flavors.

Step 2: Add the Pumpkin and Spices

Introduce the diced pumpkin to the pot, then add the cumin, coriander, smoked paprika, and turmeric. Stir thoroughly to coat the pumpkin evenly with the spices, filling your kitchen with a warm and inviting aroma.

Step 3: Incorporate Lentils and Broth

Once the pumpkin is nicely coated, add the rinsed red lentils and pour in the vegetable broth. Raise the heat to bring the mixture to a gentle boil. Then, reduce the heat to low, cover, and let it simmer for 25-30 minutes until the pumpkin is tender and the lentils are soft.

Step 4: Blend It Up

After simmering, use an immersion blender to puree the soup until it's silky smooth. If using a regular blender, carefully ladle the soup into it in batches, allowing it to cool slightly to avoid splattering.

Step 5: Season and Serve

Taste your velvety soup and season with salt and pepper as needed. Serve garnished with fresh cilantro or crunchy pumpkin seeds for added texture.

Common Mistakes to Avoid

• Skipping the sautéing step: Don't rush it! Sautéing the onions and garlic not only enhances the flavor but also sets the base for your soup.
• Not rinsing the lentils: Always rinse red lentils before adding them to the pot to remove any dust or impurities.
• Overcooking the soup: Keep an eye on your simmering soup. If overcooked, the lentils can get mushy and lose their texture.

Tips and Tricks for Success

• If you want an extra kick, add a pinch of cayenne pepper or some red chili flakes while cooking.
• This soup freezes beautifully! Portion it out and store in airtight containers for those busy winter days when you need a comforting meal in a pinch.
• For a creamier texture, consider stirring in a splash of coconut milk right before serving.

Variations

• Swap pumpkin for butternut squash for a different flavor profile.
• Use red curry paste instead of spices for a spicy twist.
• Substitute vegetable broth with bone broth for added richness.
• Add a handful of spinach or kale for extra nutrients.

How to Serve

• This soup pairs beautifully with crusty bread.
• Serve alongside a simple side salad.
• Use it as a starter for your Thanksgiving or Christmas feast.
• Enjoy it as a filling main course, especially on chilly days.

Make Ahead and Storage

• Make Ahead: Prepare the soup up to 2 days in advance. Store in the refrigerator until ready to serve.
• Storage: Store any leftover soup in an airtight container in the fridge for up to 5 days.
• Reheating: Reheat on the stovetop or microwave until warmed through.
• Freezing: Let the soup cool completely before transferring to freezer-safe containers. It can be stored for up to 3 months.

Recipe Notes / What I Learned

Through testing this recipe multiple times, I discovered that the balance of spices is key to highlight the pumpkin's natural sweetness and the earthy notes of the lentils. Experimenting with toppings can elevate the dish just as much, providing that final touch of flavor and texture.

Yield and Serving Size

Yield: 6 servings · Serving Size: 1 bowl

Nutrition Snapshot

Estimated Nutrition Per Serving: ~250 calories · 10g protein · 40g carbs · 5g fat

Recipe by:

Dana Ramsey

Hearty Pumpkin and Red Lentil Soup

This Pumpkin and Red Lentil Soup is a warm, comforting dish perfect for autumn, packed with flavor and easy to prepare.

Print Recipe Pin Recipe

Prep Time 30 minutes mins

Cook Time 30 minutes mins

Total Time 1 hour hr

Servings: 6 servings

Course: Appetizer, Main Course

Cuisine: American

Calories: 250

Ingredients Equipment Method Notes

Ingredients

  

Group: Soup Components

• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 tsp. fresh ginger, grated
• 1 medium pumpkin (about 3-4 pounds), peeled and diced
• 1 cup red lentils, rinsed and drained
• 6 cups vegetable broth (or chicken broth for a non-vegetarian option)
• 1 tsp. cumin
• 1 tsp. coriander
• ½ tsp. smoked paprika
• 1 tsp. turmeric
• Salt and pepper, to taste
• 2 Tbsp. olive oil
• Fresh cilantro or pumpkin seeds, for garnish (optional)

Equipment

• Dutch oven or heavy-bottomed pot
• Immersion blender

Method

 

1. In a large Dutch oven or heavy-bottomed pot, heat the olive oil over medium heat. Add in the diced onion and sauté until it becomes translucent, about 5 minutes. Then add minced garlic and freshly grated ginger, stirring for another minute.
2. Introduce the diced pumpkin to the pot, then add the cumin, coriander, smoked paprika, and turmeric. Stir thoroughly to coat the pumpkin evenly with the spices.
3. Once the pumpkin is nicely coated, add the rinsed red lentils and pour in the vegetable broth. Bring the mixture to a gentle boil, then reduce the heat to low, cover, and let it simmer for 25-30 minutes until the pumpkin is tender and the lentils are soft.
4. Use an immersion blender to puree the soup until it's silky smooth. If using a regular blender, carefully ladle the soup into it in batches.
5. Taste your soup and season with salt and pepper as needed. Serve garnished with fresh cilantro or pumpkin seeds.

Notes

This soup freezes beautifully. Portion it out for busy days when you need a comforting meal in a pinch.

FAQs