Creamy Red Lentil Pumpkin Soup You Will Love (Spicy and Cozy)

This might become your favorite red lentil pumpkin soup! When the colder evenings come, we crave something satisfying, warm, filling, and light simultaneously. This recipe is perfect for winter dinners or whenever you need to warm up your body and soul. It’s packed with spices (which are great for strengthening

Prep time 20 minutes
Cook time 30 minutes
Total time 50 minutes

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This might become your favorite red lentil pumpkin soup! When the colder evenings come, we crave something satisfying, warm, filling, and light simultaneously. This recipe is perfect for winter dinners or whenever you need to warm up your body and soul. It’s packed with spices (which are great for strengthening your immune system), flavorful, and cozy for your immune system. Enjoy it!

Jump to Recipe

I hope you are doing well and enjoying the beginning of the fall season. I can’t believe how quickly the summer passed by, but all I can think of is gratitude for surviving hard work time and all the challenges I met along the way. I started my second year of studying nutrition and love all the classes and knowledge I am getting. It’s exciting to learn about our body, the power that it has, and all the capabilities it provides.

God wonderfully created us, and our responsibility right now is to care for our bodies and souls as much as possible. It is a blessing to learn how to understand my body, feel connected to myself, be grateful for what my body has done for me, and do my best to support its work.

Today, I am sending you a delicious red lentil pumpkin soup recipe. Nothing is better for upcoming cold fall and winter evenings than a warm cream soup, sourdough bread, and good company. I encourage you to make this recipe and share it with people you love!

NUTRITIONAL VALUE OF PUMPKIN

Seasonal eating is probably the best way. Whenever there is a season for particular fruits or vegetables, we should consume them the most or prepare something using specific methods for later. When we have pumpkin season, we should use it for so many things and enjoy it the most.
Pumpkin has a lot to offer, not only for food preparation and cooking but also for nutritional benefits. Before jumping into this red lentil pumpkin soup recipe, let’s look at what science says.

The latest research says, ” The fruit of pumpkin, including the flesh, seed, and peel, is a rich source of primary and secondary metabolites, including proteins, carbohydrates, monounsaturated fatty acids, polyunsaturated fatty acids, carotenoids, tocopherols, tryptophan, delta-7-sterols, and many other phytochemicals. ” 

“Other benefits of pumpkin, such as improving spermatogenesis, wound healing, antimicrobial, anti-inflammatory, antioxidative, anti-ulcerative properties, and treatment of benign prostatic hyperplasia have also been confirmed by researchers. ” (read more)

Consuming pumpkin can deliver a lot of minerals, vitamins, and good fiber, which will help with digestion and the microbiome of your gut. As we discussed pumpkin’s nutritional value, we should jump into the red lentil pumpkin soup, which cannot wait to be presented to you.

Everything you need to make red lentil pumpkin soup

  • Pumpkin (best Hokkaido)
  • Red lentils
  • Onion
  • Potatoes
  • Carrots
  • Garlic cloves
  • Olive oil (or rapeseed oil)
  • Vegetable broth
  • Cinnamon
  • Nutmeg
  • Cayenne pepper
  • Ginger
  • Salt to taste
  • Coconut milk (optional)

The quantities of red lentil pumpkin soup recipe are for a bigger batch. However, if you want to cook less than that, then I hope you will understand the way of preparation and will be able to make it tasty without knowing the exact quantities of each ingredient.
You can prepare more and freeze it, or share it with your roommates if you are a student or your family. I am sure everyone will enjoy it, and you will warm up your friend’s souls and hearts.

Vegetable broth
The best way is to make homemade vegetable broth out of veggie leftovers. You can also buy one in a store, but please check the ingredients beforehand. Make sure there are no artificial substances and sugar added. I know it’s hard to find good vegetable broth in a store. If you do not have that, and you cannot find one in a store (the liquid one), then do this; I often buy a good quality vegetable broth/bullion powder.

Then, I heat the water I need for a particular recipe. When the water is hot enough, I add bullion powder to it. I let it sit for some time and then try to see if it needs more salt or bullion powder.

How to make red lentil pumpkin soup; step-by-step

STEP 1:

Prepare all ingredients and start the process (red lentil pumpkin soup making) by peeling pumpkin, carrots, and potatoes. Then, cut them into cubes. The size depends on you, but I recommend something in the middle. Put prepared vegetables in a bowl.
For spices, I recommend putting them all measured in a small bowl and having them ready to go whenever it’s time.

STEP 2:

Prepare a medium-size pot. Peel onions and garlic cloves and cut them into moon shapes. I often cut them quickly into the ”moon” shape. Then, place onions in a pot and, on medium-low heat, dry fry them for a few minutes. This step helps onions soften up. Add oil, fry for another few minutes until you notice onion caramelization, and then add spices. Continue sauteeing for about 1 minute until onions are fully covered with oil and spices.

STEP 3:

Add vegetables (pumpkin, carrots, potatoes) to a pot with sauteed onions. Stir everything to coat veggies in oil and spices, and let them sautee for 2-3 minutes. In another bowl, add red lentils and rinse them thoroughly until the water is clear. Drain them and add them to a pot along with measured vegetable broth. Stir everything to combine, boil, lower the heat, and cook until veggies are cooked thoroughly. Cooking time is about 25-30 minutes. Check veggies while you cook.

STEP 4:

When vegetables are tender, turn the heat off. Let the soup cool down for a few minutes. Then, using the hand blender, blend everything until smooth. Add oil (2 tbsp) when you mix; this will make the soup even more creamy, tasty, and healthy because we add oil in the back and not while frying. Try it, and add more salt or spices if you desire. You can add coconut milk (a few tablespoons) for extra creaminess.

Check these pumpkin recipes

Smoky Roasted Pumpkin With Tahini Sauce (Yummy!)

Spiced Roasted Pumpkin Beetroot Salad With Feta & Honey Dressing

Gluten-Free Buckwheat Pancakes (Kid’s friendly)

Creamy Pumpkin Millet Porridge

I hope you will enjoy this red lentil pumpkin soup recipe and get inspiration from today’s post. Let me know in the comment section below if you tried it and liked it. If there is anything I can do for you, please don’t hesitate to write me. I would love to connect with you and help you even more!  
Domi

Creamy Red Lentil Pumpkin Soup (Spicy and cozy)

Domi
This might become your favorite red lentil pumpkin soup! When the colder evenings come, we crave something satisfying, warm, filling, and light simultaneously. This recipe is perfect for winter dinners or whenever you need to warm up your body and soul. It’s packed with spices (which are great for strengthening your immune system), flavorful, and cozy for your immune system. Enjoy it!
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Dinner, Main Course, Soup
Servings 6 people

Ingredients
  

  • 900 g pumpkin
  • 1 large onion
  • 2 cloves of garlic
  • 2 small potatoes
  • 3 small carrots
  • 2 cups dry red lentils
  • 1l 800 ml ~ 2l vegetable broth liquid (or hot water + 2 tbsp bullion powder)
  • 2-3 tbsp olive oil +2 tbsp in the end

Spices

  • 1 tsp ginger powder
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp cayenne pepper
  • salt to taste

Optional

  • 2-3 tbsp coconut milk for creaminess

Instructions
 

  • Prepare all ingredients and start the process (red lentil pumpkin soup making) by peeling pumpkin, carrots, and potatoes. Then, cut them into cubes. The size depends on you, but I recommend something in the middle. Put prepared vegetables in a bowl. For spices, I recommend putting them all measured in a small bowl and having them ready to go whenever it’s time.
  • Prepare a medium-size pot. Peel onions and garlic cloves and cut them into moon shapes. I often cut them quickly into the ”moon” shape. Then, place onions in a pot and, on medium-low heat, dry fry them for a few minutes. This step helps onions soften up. Add oil, fry for another few minutes until you notice onion caramelization, and then add spices. Continue sauteeing for about 1 minute until onions are fully covered with oil and spices.
  • Add vegetables (pumpkin, carrots, potatoes) to a pot with sauteed onions. Stir everything to coat veggies in oil and spices, and let them sautee for 2-3 minutes. In another bowl, add red lentils and rinse them thoroughly until the water is clear. Drain them and add them to a pot along with measured vegetable broth. Stir everything to combine, boil, lower the heat, and cook until veggies are cooked thoroughly. Cooking time is about 25-30 minutes. Check veggies while you cook.
  • When vegetables are tender, turn the heat off. Let the soup cool down for a few minutes. Then, using the hand blender, blend everything until smooth. Add oil (2 tbsp) when you mix; this will make the soup even more creamy, tasty, and healthy because we add oil in the back and not while frying. Try it, and add more salt or spices if you desire. You can add coconut milk (a few tablespoons) for extra creaminess.
  • Enjoy it with sourdough bread, yogurt, and toasted pumpkin seeds on top!

Notes

Vegetable broth
The best way is to make homemade vegetable broth out of veggie leftovers. You can also buy one in a store, but please check the ingredients beforehand. Make sure there are no artificial substances and sugar added. I know it’s hard to find good vegetable broth in a store. If you do not have that, and you cannot find one in a store (the liquid one), then do this; I often buy a good quality vegetable broth/bullion powder. Then, I heat the amount of water I need for a particular recipe. When the water is hot enough, I add bullion powder to it. I let it sit for some time and then try to see if it needs more salt or bullion powder.
Keyword Fall recipes, Heatlhy pumpkin cream soup, Plant-based dinner, Pumpkin recipes, Pumpkin soup, Red lentil cream soup, Red lentil pumpkin spicy soup

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Hi, I'm Domi

I am a plant-based chef and nutritionist in process. I love holistic approach to life, and especially to our well-being, which means everything that is connected to our health is close to my heart. Cooking is my passion since I was little, and here I would love to share with you some of my absolute favorite recipes. I hope you will stay for longer!

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