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Pumpkin lentil soup served
Tasty and warming vegan soup with pumpkin and red lentils

Spiced Red Lentil and Pumpkin Soup

Author: Flavelo
Recipes Vegetarian & Vegan Dishes Soups Quick Meals
Red lentils are a lazy cook's best friend: no soaking needed, and they break down in 15 minutes, adding natural creaminess to soup. In this recipe, paired with pumpkin, they form a thick, nutritious base made exciting by cumin and cilantro. So thick and filling, a slice of bread makes it a main meal.
🕒 Prep Time 15 mins
🍳 Cook Time 30 mins
⌛ Total Time 45 mins
🍽️ Servings 4 servings
🔥 Calories 320 kcal
🌍 Cuisine International

Ingredients

Equipment Needed

  • Large pot
  • Sieve for rinsing lentils
  • Immersion blender (optional)

Allergen Information

⚠️ Tree Nuts (Coconut)

Instructions

1 ✓

Rinse red lentils in a sieve until water runs clear. Peel and chop vegetables (squash, carrot, onion).

2 ✓

Sauté chopped onion in oil. Add crushed garlic, turmeric, and cumin. Stir for 30 seconds.

Tip: Cumin has an earthy, exotic flavor distinct from caraway.
3 ✓

Toss in the pumpkin and sliced carrots, coating with the spice base.

4 ✓

Pour in broth and add rinsed lentils. Bring to a boil.

5 ✓

Simmer on medium heat for approx. 20 minutes until veggies are tender and lentils disintegrate.

Tip: Lentil starch thickens the soup.
6 ✓

Stir in coconut milk and heat through. Season with salt and pepper.

7 ✓

Blend partially or until smooth depending on preference.

Tip: Blending unifies flavors.
8 ✓

Serve sprinkled with fresh cilantro.

Recipe FAQ

Do I need to soak red lentils?
No! Red lentils are hulled, so they cook very fast. Just rinse thoroughly under running water.
The soup is too thick, like a stew.
Lentils absorb a lot of liquid. Feel free to thin with water or broth to desired consistency and bring to a boil.

Ingredients

  • 1 cup Red Lentils
  • 14 oz Pumpkin/Squash, cubed
  • 1 medium Yellow Onion
  • 3 cloves Garlic
  • 2 medium Carrots
  • 0.75 cup Coconut Milk (or cream)
  • 5 cups Vegetable Broth (or water)
  • 2 tbsp Olive Oil
  • 1 tsp Ground Turmeric
  • 1 tsp Ground Cumin
  • 1 bunch Fresh Cilantro (or Parsley)
  • 1 tsp Salt
  • 0.5 tsp Black Pepper