Red Lentil & Pumpkin Soup


During the fall when you have plenty of pumpkin to use, you try new recipes such as red lentil and pumpkin soup. This recipe utilizes fresh lentil and ripe pumpkin for a hearty and meatless soup that almost feels like one big meal. There are many variations on the recipe, mostly differing in the level of spiciness. If you’re someone who likes a spicy soup, you can consider starting with a mild recipe and then add more spice if you make the soup again in the future.

Step 1

Rinse lentils in cool running water and then heat 1 tsp. of extra virgin olive in a large pot over medium heat.

Step 2

Add two chopped white onions and three crushed garlic cloves to the pot and then cook for about five minutes or until soft.

Step 3

Add 1 tsp. of ground cumin, 1/4 tsp. of nutmeg and 1/2 tsp. of ground coriander to the pot and stir. Continue cooking for at least one minute.

Step 4

Add 1 cup of the red lentils to the mixture and then add 6 cups of vegetable stock into the pot. Add 1-1/2 cups of diced pumpkin and then stir well.

Step 5

Heat to a boil and then reduce heat to simmer. Cover the pot and cook for at least 12 to 15 minutes, stirring regularly.

Step 6

Use a fork to mash the softened pumpkin pieces. Add salt and pepper to taste and serve hot.

Things You'll Need

  • One large pot
  • Stirring spoon
  • Fork
  • 1 cup red lentils
  • 6 cups vegetable stock
  • 1-1/2 cups diced pumpkin
  • 3 crushed garlic cloves
  • 2 small white onions
  • 1 tbsp. extra virgin olive oil
  • 1 tsp. ground cumin
  • 1 /2 tsp. ground coriander
  • 1/4 tsp. nutmeg
  • Salt
  • Black pepper


  • Spicy Red Lentil and Pumpkin Soup
  • Healthy Eating Club: Red Lentil and Pumpkin Soup
Keywords: red lentils, pumpkin soup, soup recipe

About this Author

Greg Lindberg is a graduate of Purdue University with a Bachelor of Liberal Arts degree in creative writing. His professional writing experience includes three years of technical writing for an agriculture IT department and a major pharmaceutical company, as well as four years as staff writer for a music and film webzine.