Go Back
Red lentil pumpkin soup in a round cream bowl beside a metal spoon
admin

Red Lentil Pumpkin Soup Recipe

A savory blended soup with red lentils, canned pumpkin, ginger, cumin, and lemon, without dairy or coconut milk.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings: 4 servings
Calories: 318.4
Ingredients Equipment Method Video Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 1 medium yellow onion 150 g, finely chopped
  • 3 cloves garlic 9 g, minced
  • 2 teaspoons finely grated fresh ginger 10 g
  • 1 teaspoon ground cumin 2.1 g
  • 1/4 teaspoon ground cinnamon 0.65 g
  • 1/4 teaspoon ground black pepper 0.6 g
  • 1 cup dry split red lentils 200 g, picked over and rinsed
  • 3 cups vegetable broth 720 mL; regular broth used for nutrition
  • 2 cups water 480 mL, plus small amounts to adjust consistency
  • 1 15-ounce can plain pumpkin puree 425 g; not pumpkin pie filling
  • 2 tablespoons lemon juice 30 g

Equipment

  • 1 Heavy 4-quart pot with lid
  • 1 Fine-mesh strainer
  • 1 Immersion blender optional for smoother texture

Method
 

  1. Heat the olive oil in a heavy 4-quart pot over medium heat. Add the onion and cook for 6–8 minutes, stirring, until softened without dark browning.
  2. Add garlic and ginger; cook for 1 minute. Stir in cumin, cinnamon, and pepper for 30 seconds, just until fragrant.
  3. Add the rinsed lentils, broth, water, and pumpkin. Stir until the pumpkin is dispersed. Bring to a gentle boil, reduce the heat, and partially cover. Simmer for 20–25 minutes, stirring occasionally, until the lentils are completely soft and beginning to break apart. Add a little water if necessary to prevent sticking.
  4. Remove from the heat and let bubbling subside for 3 minutes. Use an immersion blender with its blade fully submerged to blend until smooth or partly textured, taking care with hot splashes. Do not use a sealed personal blender for hot soup.
  5. Stir in lemon juice. Return to low heat for 2–3 minutes if needed to warm through. Adjust the thickness with small splashes of water. Divide into 4 servings; taste before adding any optional salt because broth brands vary.
  6. Refrigerate leftovers promptly in shallow covered containers, within 2 hours, and use within 3–4 days. Freeze for up to 3 months for best quality. Thaw in the refrigerator and reheat to 165°F, stirring well.

Video

Notes

Check broth and lentil labels for individual allergen needs. No dairy or coconut milk is added. Nutrition is estimated per one-fourth of the batch, using regular Swanson vegetable broth and Bob’s Red Mill dry red lentils; brands differ. Optional salt, bread, yogurt, and garnishes are not included.
Video credit: Peggy and Megan Curry of Curry Girls Kitchen, Red Lentil Pumpkin Soup, demonstrates the same pumpkin-and-red-lentil soup. Their linked recipe includes coconut milk and fresh pumpkin, with canned pumpkin offered as an option; this version omits coconut milk, sautés the aromatics, and adds cumin and lemon. Follow this card’s quantities and method.