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A steaming bowl of orange pumpkin lentil soup topped with pumpkin seeds and cilantro.

Creamy Pumpkin Lentil Soup


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  • Total Time: 40 minutes
  • Yield: 6 servings 1x
  • Diet: Vegan

Description

A heartwarming, one-pot recipe for a rich and creamy pumpkin lentil soup, perfect for cozy autumn days.


Ingredients

Scale

1 tablespoon olive oil
1 large onion, diced
3 cloves garlic, minced
1 tablespoon fresh ginger, grated
1 teaspoon ground cumin
1 teaspoon ground turmeric
1/2 teaspoon smoked paprika
1 cup red lentils, rinsed
1 (15 ounce) can pumpkin puree (not pie filling)
6 cups vegetable broth
Salt and black pepper to taste
For serving (optional): Toasted pumpkin seeds, fresh cilantro or parsley, a swirl of extra virgin olive oil


Instructions

Step 1: Heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and sauté until softened and translucent, about 5-7 minutes.
Step 2: Stir in the minced garlic, grated ginger, ground cumin, ground turmeric, and smoked paprika. Cook for 1 minute more until fragrant, stirring constantly.
Step 3: Add the rinsed red lentils and pumpkin puree to the pot. Stir well to combine all ingredients.
Step 4: Pour in the vegetable broth. Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are very tender and have mostly broken down. Stir occasionally to prevent sticking.
Step 5: Season the soup with salt and freshly ground black pepper to taste. For an extra creamy texture, use an immersion blender to blend a portion or all of the soup until smooth.
Step 6: Ladle the warm soup into bowls. Garnish with optional toppings such as toasted pumpkin seeds, fresh cilantro or parsley, and a drizzle of extra virgin olive oil. Serve immediately.

Notes

For a touch of heat, add a pinch of cayenne pepper with the other spices. This soup freezes beautifully; allow to cool completely before transferring to freezer-safe containers for up to 3 months.

  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Soup
  • Method: Simmering
  • Cuisine: American

Nutrition

  • Serving Size: 1.5 cups
  • Calories: 280 kcal
  • Sugar: 8g
  • Sodium: 380mg
  • Fat: 6g
  • Saturated Fat: 1g
  • Unsaturated Fat: 4g
  • Trans Fat: 0g
  • Carbohydrates: 45g
  • Fiber: 15g
  • Protein: 14g
  • Cholesterol: 0mg
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