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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!
Pumpkin Red Lentil Soup
Equipment
- Stock pot or Dutch oven
Ingredients
- 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
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
- 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
I calculate these values by hand to ensure accuracy, however expect up to a 10% variable depending on food brands.
Hello,
Thank you for all your recipes. However, I cannot ever get your print button to work in order to have a hard copy. Is there a better way to print from your website to get only 1-2 pages?
Such a hearty, cozy soup. Mine wasn’t very spicy at all (I noticed others commenting on spice). I used the brand of Thai curry paste you linked (it was the only one available at my grocery store). Overall loved it and will make again!
Made this as called for in the recipe. A little heat, but lots of flavor. I didn’t use my immersion blender as I think the texture was good as-is. I would make it again!
Amazing. Hearty and delicious. 10/10 will make again
Followed this recipe as written. Easy and so so flavorful! Will definitely be made many times in my home!
Delicious!
I make this soup every week during winter. I add celery to the carrots and onions. I also add celery salt. No pumpkin spice – can’t find it here but I add a tin of just pumpkin soup. And shredded bok choy at the end of cooking. Substitute Thai red curry paste with whatever, sometimes Massaman Curry paste. And a bit of cinnamon for warmth and lots of lime juice!
It’s terrific, freezes well, there’s only me, the cats won’t touch it!! I give a pot or two away to our gardener and a member of our community garden.
First recipe I’ve made from your site (and it won’t be my last)! Unique and delish combo of flavors in this soup. Love the red curry paste, pumpkin, and lime with lentils 👏🏽 Even my picky eater kids liked this!
Just tried this soup for lunch, it was easy and very good.
Will have to keep more pumpkin next year, because we will do this again!!!
What beans can I substitute for the red lentils beans for this recipe?