Spicy Pumpkin Lentil Soup Vegetarian Too

Warm, creamy, and bursting with bold spices, this Spicy Pumpkin Lentil Soup is the ultimate comfort food for chilly days. Packed with red lentils, velvety pumpkin puree, and infused with a fragrant blend of cumin, coriander, and fresh ginger, this vegetarian soup offers rich flavor and a nourishing boost. A swirl of coconut milk adds a luxurious creaminess, while a hint of cinnamon and crushed red pepper flakes bring the perfect balance of sweet and spicy. Ready in just 50 minutes, this one-pot recipe is easy to prepare and naturally gluten-free. Serve it with a squeeze of fresh lemon juice and a sprinkle of cilantro for a wholesome, vibrant meal that’s perfect for any weeknight or cozy gathering.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 cup red lentils, rinsed
• 1 can (15 ounces) pumpkin puree
• 4 cups vegetable broth
• 1 cup coconut milk
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1 teaspoon paprika
• 0.5 teaspoon ground cinnamon
• 0.5 teaspoon crushed red pepper flakes
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro, chopped (optional)

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for 5-7 minutes until soft and translucent.

Step 3

Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.

Step 4

Add the cumin, coriander, paprika, cinnamon, and crushed red pepper flakes. Stir and cook for 1 minute to toast the spices.

Step 5

Add the rinsed red lentils, pumpkin puree, and vegetable broth to the pot. Stir to combine.

Step 6

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

Step 7

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

Step 8

Using an immersion blender, partially blend the soup to your desired consistency, leaving some chunks for texture. Alternatively, you can transfer half the soup to a blender, puree until smooth, and return it to the pot.

Step 9

Stir in the lemon juice, taste, and adjust seasoning with more salt or spices if needed.

Step 10

Serve hot, garnished with chopped fresh cilantro if desired.

Nutrition Facts

Serving size	(1986.5g)

Amount per serving	% Daily Value*
Calories	1257.3

Total Fat 50.9g	0%
Saturated Fat 10.0g	0%
Polyunsaturated Fat 8.8g
Cholesterol 8.5mg	0%
Sodium 4710.8mg	0%
Total Carbohydrate 173.2g	0%
Dietary Fiber 44.2g	0%
Total Sugars 53.6g
Protein 42.4g	0%

Vitamin D 0IU	0%
Calcium 393.4mg	0%
Iron 20.6mg	0%
Potassium 3851.3mg	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: 34.7%

Protein: 12.8%

Carbs: 52.5%