Pumpkin Lentil Soup
This Pumpkin Lentil Soup? It’s my cozy bowl of happiness. I make it all the time when the weather gets cold and I want something that fills me up without weighing me down.
The pumpkin gives it this amazing sweetness, and the lentils make it super hearty. My family asks for seconds every single time!
You’ll love how the spices warm you from the inside out. Plus, it’s ridiculously easy to throw together on a busy weeknight.
What Ingredients do You Need?
You probably have most of these things sitting in your pantry right now. Pop down to the recipe card for exact amounts!
- Pumpkin Puree: Gives you that gorgeous orange color and natural sweetness that makes this soup taste like fall.
- Red Lentils: These little guys cook down fast and pack in tons of protein to keep you satisfied.
- Onion: Your flavor base starts here—I always sauté mine until they smell amazing and turn golden.
- Garlic: Because what soup doesn’t need garlic? It adds that punchy, savory kick we all crave.
- Vegetable Broth: This is what makes everything come together into actual soup instead of just thick mush.
- Coconut Milk: Makes the whole thing silky and rich without any dairy—you’ll want to drink it!
- Curry Powder: My secret weapon for adding warmth and just a hint of exotic spice to each spoonful.
- Olive Oil: I use this to get everything started and build those deep, caramelized flavors right from the beginning.
How to Make Pumpkin Lentil Soup?
Ready to get cooking? I’ll walk you through each step so you can’t mess this up—it’s honestly that simple!
Step 1: Sauté the Aromatics
Warm up 2 tablespoons olive oil in your big pot on medium heat. Toss in 1 diced onion and let it cook for 5 minutes until it gets soft.
Step 2: Add Garlic and Spices
Now throw in 3 minced garlic cloves and 2 teaspoons curry powder. Keep stirring for 1 minute—your kitchen will smell AMAZING!
Step 3: Add Lentils and Pumpkin
Dump in 1 cup red lentils and 2 cups pumpkin puree. Give everything a good stir so those lentils get coated with all that flavor.
Step 4: Pour in Liquids
Time to add 4 cups vegetable broth and 1 cup coconut milk. Scrape up any brown bits stuck to the bottom—that’s pure flavor right there!
Step 5: Simmer Until Tender
Crank up the heat until it boils, then turn it way down. Let everything bubble gently for 20-25 minutes until your lentils are mushy and soft.
Step 6: Blend and Season
Grab your immersion blender and blitz everything smooth. Add 1 teaspoon salt and ½ teaspoon black pepper. Taste it and adjust however you like!
Tips for the Best Pumpkin Lentil Soup
Want to make this soup even better? I’ve got some tricks up my sleeve that’ll take it to the next level.
- Toast Your Spices: Give that curry powder a quick toast in the hot oil before adding anything wet—it wakes up the flavors big time.
- Rinse Lentils Well: Run cold water over those lentils until it’s clear. Trust me, nobody wants gritty, cloudy soup on their spoon.
- Control Thickness: Too thick? Splash in more broth. Too thin? Just let it simmer a bit longer with the lid off.
- Taste Before Serving: Always do a final taste test. You might want more salt or spice depending on your mood that day.
- Garnish Generously: Swirl some coconut cream on top or toss on toasted pumpkin seeds. Makes it look fancy and taste even better!
Variations and Substitutions
Feel free to play around with this recipe! Here are some swaps I’ve tried that worked out great.
- Different Lentils: Brown or green lentils work too—they just stay firmer instead of breaking down into creamy goodness like red ones do.
- Sweet Potato Swap: Mix in some roasted sweet potato instead of all pumpkin. You’ll get this deep, caramelized sweetness that’s absolutely divine.
- Spice Adjustments: Switch curry powder for garam masala if you want something different. Or throw in cayenne if you like heat!
- Dairy-Free Cream: Cashew cream or oat cream work great instead of coconut milk. Each one brings its own unique richness to the party.
- Add Greens: I sometimes toss in a handful of spinach or kale right at the end for extra nutrition and pretty green flecks.
Make-Ahead and Storage Tips
Here’s the best part—this soup actually tastes better the next day! All those flavors get to know each other overnight. Stick it in the fridge for up to 5 days in a sealed container. It’ll get thicker while it sits, so just add some broth when you reheat it.
You can freeze this for up to 3 months, too. Let it thaw in your fridge overnight, then warm it up slowly on the stove while stirring every now and then.
Recipe FAQs
Can I use canned pumpkin for this soup?
YUP! Canned pumpkin puree is what I use most of the time. Just don’t grab the pie filling by mistake—that’s got sugar and spices already mixed in.
Why are my lentils still hard after cooking?
Your lentils might be old. Check the date on the bag. Also, make sure you’re simmering them long enough to get tender and soft.
Can I make this soup without coconut milk?
You bet! Try heavy cream or half-and-half instead. Or just use extra broth if you want to keep it lighter and less creamy overall.
How can I make this soup spicier?
Toss in some cayenne pepper, red pepper flakes, or fresh jalapeños when you cook the onions. Start with a little and add more as you go.
Can I use fresh pumpkin instead of canned?
Totally! Roast about 2 pounds of pumpkin chunks until they’re soft, then mash them up. Fresh pumpkin gives you a sweeter, earthier taste that’s really special.
Is this soup freezer-friendly for meal prep?
Oh yeah! Let it cool completely first, then freeze it in containers. Leave some space at the top because it’ll expand when it freezes solid.
Pumpkin Lentil Soup
Ingredients
- 2 tablespoons olive oil
- 1 medium onion diced
- 3 cloves garlic minced
- 2 teaspoons curry powder
- 1 cup red lentils rinsed
- 2 cups pumpkin puree
- 4 cups vegetable broth
- 1 cup coconut milk
- 1 teaspoon salt
- ½ teaspoon black pepper
- fresh cilantro for garnish (optional)
- toasted pumpkin seeds for garnish (optional)
Instructions
- Heat olive oil: Pour 2 tablespoons olive oil into your big pot and set it on medium heat until it starts to shimmer and look wavy.
- Sauté onion: Toss in 1 diced onion and cook it for 5 minutes, stirring it around until it gets soft and you can almost see through it.
- Add garlic and spices: Throw in 3 minced garlic cloves and 2 teaspoons curry powder, then stir constantly for 1 minute until your kitchen smells incredible.
- Combine lentils and pumpkin: Add 1 cup rinsed red lentils and 2 cups pumpkin puree, stirring everything together so those lentils get covered in all that spicy goodness.
- Add liquids: Pour in 4 cups vegetable broth and 1 cup coconut milk, making sure to scrape any stuck bits off the bottom of your pot.
- Simmer soup: Turn the heat up until it boils, then drop it to low and let it bubble gently for 20-25 minutes until the lentils turn completely soft.
- Blend until smooth: Stick your immersion blender in there and blend everything until it's super creamy and smooth with no lumps anywhere—this takes about a minute.
- Season and serve: Stir in 1 teaspoon salt and ½ teaspoon black pepper, give it a taste, fix the seasoning if you need to, then serve it hot with cilantro or toasted pumpkin seeds on top.
Notes
- Red lentils basically melt while they cook, which means you get this naturally thick and creamy soup without adding flour or tons of cream.
- Full-fat coconut milk makes this soup extra rich and dreamy, but the light version works fine if you’re watching calories or just prefer something lighter.
- Your soup will get really thick after sitting in the fridge overnight, so don’t panic—just add some broth or water when you reheat it tomorrow.
- Want even more flavor? Roast fresh pumpkin chunks with oil and spices first, then blend them up before adding to your soup base.
- Start with less curry powder if you’re not sure about spice levels. You can always add more cayenne or extra curry at the end if you want it hotter.
