Recipe for Pumpkin and Red Lentil Soup with Spices
Ingredients for Pumpkin and Red Lentil Soup
- 1 cup organic red lentils, rinsed
- 2 cups pumpkin, peeled and diced
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon ground turmeric
- ½ teaspoon chilli powder (optional)
- 4 cups vegetable broth (or water with stock cube)
- 1 tablespoon olive oil
- Salt and black pepper, to taste
- Fresh coriander (cilantro), chopped — for garnish
- Organic pumpkin seeds (Optional)
- Vegan Cream (Optional)
How to Make Pumpkin and Red Lentil Soup
1. Sauté the aromatics
Heat olive oil in a large saucepan over medium heat. Add the chopped onion and cook for 4–5 minutes until softened. Stir in the garlic and ginger, cooking for another minute until fragrant.
2. Add the spices
Sprinkle in cumin, coriander, turmeric, and chilli powder (if using). Stir well for 30 seconds to release their flavours.
3. Cook the pumpkin and lentils
Add the diced pumpkin and rinsed red lentils. Stir to coat them in the spices.
4. Simmer
Pour in the vegetable broth, bring to a gentle boil, then reduce to a simmer. Cook for 20–25 minutes, or until the pumpkin and lentils are soft.
5. Blend (optional)
For a smooth and creamy soup, use a stick blender directly in the pan. If you prefer a chunkier texture, mash lightly with a potato masher.
6. Season and serve
Taste, adjust seasoning with salt and pepper, and ladle into bowls. Garnish with fresh coriander and serve with warm bread or flatbreads.
Tips and Variations
Extra creaminess: Stir through a swirl of coconut milk before serving.
Make ahead: This soup freezes well for up to 3 months — perfect for batch cooking.
Add greens: Toss in a handful of spinach or kale at the end for extra nutrition.
Spice it up: Add more chilli powder or a pinch of cayenne if you like extra heat.
Add Crunch: Toast some pumpkin seeds and sprinkle on top to add a bit of texture.
Why You’ll Love This Pumpkin and Red Lentil Soup
Naturally vegan and gluten-free
Packed with plant protein and fibre
Budget-friendly, made with simple store-cupboard staples
Warming, satisfying, and full of flavour
This easy Pumpkin and Red Lentil Soup recipe is proof that healthy eating doesn’t have to be complicated. With just a few fresh ingredients and everyday spices, you can make a comforting bowl of soup that’s nourishing, filling, and perfect for autumn and winter.
