Pumpkin Lentil Soup

Warm, hearty, and bursting with flavor, this Pumpkin Lentil Soup is the ultimate comfort food for cozy evenings or crisp autumn days. Combining nutrient-packed red lentils with the creamy richness of pumpkin puree and a hint of coconut milk, this soup achieves the perfect balance of indulgence and nutrition. Aromatic spices like cumin, coriander, and cinnamon infuse each spoonful with warmth, while fresh ginger and garlic elevate its depth of flavor. Simple to prepare in just 40 minutes, this vegan and gluten-free one-pot wonder is ideal for a quick weeknight dinner or an impressive starter. Garnish with fresh cilantro for a vibrant finish, and savor this velvety, nourishing bowl that’s as wholesome as it is delicious.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.25 teaspoon ground cinnamon
• 1 cup red lentils, rinsed
• 1 cup canned pumpkin puree
• 4 cups vegetable broth
• 0.5 cup coconut milk
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes until softened and translucent.

Step 3

Stir in the minced garlic and ginger, cooking for another minute until fragrant.

Step 4

Add the ground cumin, coriander, and cinnamon, and toast the spices for 1 minute, stirring constantly.

Step 5

Pour in the rinsed red lentils, canned pumpkin puree, and vegetable broth. Stir to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20 minutes or until the lentils are tender.

Step 7

Stir in the coconut milk, salt, and black pepper. Let the soup cook for an additional 5 minutes.

Step 8

Using an immersion blender, blend the soup until smooth (or leave it slightly chunky if desired). Alternatively, transfer the soup to a blender in batches and blend until smooth.

Step 9

Stir in the fresh lemon juice and adjust the seasoning if needed.

Step 10

Serve the soup hot, garnished with chopped cilantro if desired.

Nutrition Facts

Serving size	(1683.8g)

Amount per serving	% Daily Value*
Calories	1106.2

Total Fat 45.2g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 7.4g
Cholesterol 4.9mg	0%
Sodium 4665.5mg	0%
Total Carbohydrate 146.9g	0%
Dietary Fiber 38.0g	0%
Total Sugars 39.1g
Protein 40.1g	0%

Vitamin D 0IU	0%
Calcium 330.7mg	0%
Iron 17.6mg	0%
Potassium 3331.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.2%

Protein: 13.9%

Carbs: 50.9%