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Pumpkin Red Lentil Soup

By Jamie Vespa

on Oct 12, 2022 Updated Oct 14, 2024

4.98 from 42 votes

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Pumpkin Red Lentil Soup cooks in a single pot and carries rich flavor notes of Thai curry, coconut, and pumpkin. It’s vegan, gluten free, and makes use of speedy, shortcut ingredients.

When we think of pumpkin recipes, sweet treats like Healthy Pumpkin Bars and Pumpkin Chocolate Chip Muffins typically come to mind first.

However, this soup may convince you that pumpkin’s savory side can be just as delicious.

Pumpkin is mild in flavor, nutritious, and can add creamy richness to an array of recipes. Think Pumpkin all Vodka Pasta, Pumpkin Pizza, and even Pumpkin Enchiladas.

This Pumpkin Lentil Soup is plant-based, filling, and come together in 1 pot.

And while it’s incredibly easy to prepare, the flavors are anything but basic. With rich notes of curry, warm fall spices, and lots of aromatics, it boasts layers of complexity.

How to Make Pumpkin Lentil Soup

The goal for this recipe was to showcase the qualities of what makes lentil soup so desirable: filling but not heavy, healthy, and budget-friendly.

If you don’t have any of these ingredients on hand, don’t worry — the recipe is very versatile and forgiving. I always try to offer substitutes for any ingredients that aren’t necessarily household staples.

The Ingredients

• Red Lentils: Of all of the lentil varieties, red lentils cook the most quickly. They also turn the softest, which is a very good thing here, because they make the soup thick and creamy. Lentils are an excellent source of plant-based protein, fiber, and folate.
• Onion: Use yellow, white, or sweet onion to form the aromatic foundation of the soup.
• Carrots: For a touch of sweetness, use 2 large carrots. There is no need to peel them, however you can if you like.
• Thai Red Curry Paste: This flavor-loaded condiment is made out of red chiles, garlic, lemongrass, ginger, and kaffir lime. I use Thai Kitchen brand, which you can find in the international aisle of most grocery stores.
• Garlic + Ginger: An aromatic combo that shines through with every bite.
• Broth: Use chicken or vegetable broth.
• Pumpkin Pie Spice: This may seem like an odd ingredient in this lineup, but just trust me! The pumpkin flavor really shines through with the addition of this warming spice combo.
• Pumpkin: You need 1 whole can of pumpkin puree. Make sure it’s NOT pumpkin pie filling, which is sweetened.
• Coconut Milk: I found that 1 cup of canned coconut milk made the soup plenty rich. If you prefer to use the whole 13.5-oz can, feel free!

The Directions

Step 1: Saute Aromatics

Heat oil in a large stock pot or Dutch oven over medium. Add onion and carrots; cook 8 minutes, until soft. Stir in garlic, ginger, Thai Red Curry Paste, and pumpkin pie spice; cook 2 more minutes, until aromatic.

Step 2: Boil Soup

Add lentils, pumpkin, broth, water, and salt. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes. Pour in coconut milk.

Step 3: Blend Half

Using an immersion blender, regular blender or food processor, puree half of the soup and add it back to the pot. Soup should be somewhat chunky. Stir in lime juice.

Dietary Notes and Recipe Tips:

This soup is vegan, paleo, and gluten free as written. Here are some other dietary notes and ingredient swaps, if necessary:

• If you do not need the pumpkin soup to be vegan, you can use half-and-half or heavy cream in place of the coconut milk.
• To make Spicy Pumpkin and Lentil Soup, add 1/4-1/2 tsp. cayenne pepper or chili flakes to the broth.
• This recipe works best with red lentils, as opposed to brown or green.

How to Store and Reheat:

• To Store. Refrigerate leftovers in an airtight storage container for up to 5 days.
• To Reheat. Rewarm soup in a medium sauce pan on the stovetop over medium-low heat, stirring occasionally until hot. Or, rewarm gently in the microwave, stirring after every 30 seconds.
• To Freeze. Freeze soup in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.

Recommended Tools to Make Pumpkin Lentil Soup:

• Immersion Blender: it makes pureeing soups like this one easier (and safer) than transferring the piping hot soup mixture to a blender.
  • I’ve been using this one for the last two years, and love it! It also comes with different attachments for blending baking mixes or frothing a latte.
• Blender: I love my Kitchenaid K400 blender, and use it very often. Some say it’s comparable to the Vitamix, just much more affordable.
• Dutch Oven: I use my Lodge Enameled 6-qt Dutch Oven for every single homemade soup recipe. It’s a staple piece on my stovetop, and has endless functionality. Lodge is also quite a bit cheaper than Cuisinart, yet just as good quality, in my opinion.
• Ladle: For transferring the soup to the blender (and to your bowl!), you need a reliable ladle. This one is sleek, affordable, and versatile.

More Healthy Lentil Soup Recipes to Try:

Moroccan Carrot and Lentil Soup

One Pot Curried Lentil Soup (Vegan)

Slow Cooker Golden Lentil Soup

If you give this recipe a try, snap a pic and tag #dishingouthealth so I can see your beautiful creations. I also really appreciate readers taking the time to leave a rating and review! Lastly, follow along on Facebook and Pinterest for the latest recipe updates!

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4.98 from 42 votes

Pumpkin Red Lentil Soup

By Jamie Vespa MS, RD

Pumpkin Red Lentil Soup cooks in a single pot and carries deep flavor notes of Thai curry, coconut, and pumpkin. Vegan, gluten free, and makes use of speedy, shortcut ingredients.

Prep Time: 10 minutes minutes

Cook Time: 40 minutes minutes

Total Time: 50 minutes minutes

Servings: 5

Equipment

• Stock pot or Dutch oven

Ingredients  

1x2x3x

• ▢ 3 Tbsp. extra-virgin olive oil
• ▢ 1 yellow onion, finely chopped
• ▢ 1/2 cup finely chopped carrots
• ▢ 2 to 3 Tbsp. Thai Red Curry Paste (see notes)
• ▢ 2 garic cloves, minced
• ▢ 1 tsp. freshly grated ginger
• ▢ 1/4 tsp. pumpkin pie spice*
• ▢ 1 cup red lentils, rinsed
• ▢ 1 (15-oz.) can pumpkin puree
• ▢ 1 quart lower-sodium vegetable broth
• ▢ 1 cup water
• ▢ 1 tsp. kosher salt
• ▢ 1 cup canned full-fat coconut milk
• ▢ Juice of 1/2 lime, or more to taste
• ▢ Optional garnishes: toasted pumpkin seeds, Greek yogurt, cilantro, scallions

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Instructions 

• Heat oil in a large stock pot or Dutch oven over medium. Add onion and carrots; cook 8 minutes, until soft. Stir in Thai Red Curry Paste, garlic, ginger, and pumpkin pie spice; cook 2 more minutes, until aromatic.

  Add lentils, pumpkin puree, broth, 1 cup of water, and salt. Bring to a gentle boil, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes. Stir in coconut milk.
• Using an immersion blender or regular blender or food processor, puree half of the soup and add it back to the pot. Soup should be somewhat chunky. Stir in lime juice and serve with garnishes of choice.

Notes

*Pumpkin pie spice is optional, however the soup doesn't have strong notes of pumpkin without it. The warming spice mixture really elevates the flavor, in my opinion! Alternatively, you can just add a pinch of cinnamon.

*Taste your Thai Red Curry paste before adding to the soup. Some have very mild heat, while others can be a bit spicy. You may want to adjust the amount based on your desired spice level. The one I linked is mild.

• To Store. Refrigerate leftovers in an airtight storage container for up to 5 days.
• To Reheat. Rewarm soup in a medium sauce pan on the stovetop over medium-low heat, stirring occasionally until hot. Or, rewarm gently in the microwave, stirring after every 30 seconds. 
• To Freeze. Freeze soup in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.

Nutrition

Serving: 1.25cups | Calories: 275kcal | Carbohydrates: 27g | Protein: 8g | Fat: 16g | Saturated Fat: 6g | Sodium: 591mg | Fiber: 4g | Sugar: 7g

I calculate these values by hand to ensure accuracy, however expect up to a 10% variable depending on food brands.

If you love this recipe, please leave a star rating and review below!