There’s nothing quite like a big bowl of creamy pumpkin and red lentil soup to warm your soul, especially when the weather starts to cool down. This soup is everything you want in a comfort food: silky smooth, rich without being heavy, and packed with nutritious goodness. Inspired by the cozy flavors found in a pumpkin curry soup and the elegant textures of a pumpkin bisque soup, this dish takes humble pantry ingredients and transforms them into something truly special. Whether you're looking for a healthy pumpkin soup or just a simple meal that comes together easily, this recipe has you covered.
Beyond its flavor, this creamy pumpkin soup is packed with wholesome ingredients that make it an easy choice for anyone looking to eat better without sacrificing taste. If you love a good pumpkin carrot soup or pumpkin squash soup, this variation brings out the best in both worlds, combining hearty lentils with sweet pumpkin.
Creamy Pumpkin and Red Lentil Soup
Prep Time 15 minutes mins
Cook Time 30 minutes mins
Total Time 45 minutes mins
Course Appetizer, Main Course
Cuisine Middle Eastern, South Asian, Western
Large Pot or Dutch Oven Essential for even cooking and simmering. A heavy-bottomed pot works best to prevent scorching.
Immersion blender Ideal for blending the soup directly in the pot. Alternatively, you can use a regular blender (just be careful blending hot liquids).
Cutting board and sharp knife For prepping all your veggies.
Measuring cups and spoons Precision makes a difference.
- 1 tablespoon olive oil
- 1 large yellow onion diced
- 3 cloves garlic minced
- 1 tablespoon fresh ginger grated
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon red pepper flakes optional
- 1 cup red lentils rinsed
- 1 can 15 ounces pure pumpkin puree (or use homemade from a roasted pumpkin soup recipe)
- 4 cups vegetable broth
- 1 cup full-fat coconut milk
- 2 medium carrots diced
- 1 medium potato diced (Yukon gold or russet)
- 1 teaspoon salt plus more to taste
- 1/2 teaspoon black pepper
- Juice of 1 lime
- Fresh cilantro for garnish
Optional toppings: toasted pumpkin seeds, a swirl of coconut milk, fresh chopped parsley
Sauté Aromatics
In your large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes, or until softened and translucent.
Add Garlic and Spices
Stir in the minced garlic, grated ginger, cumin, coriander, cinnamon, and red pepper flakes. Cook for another minute until fragrant. This layering of flavor gives the soup a deep, almost pumpkin curry soup-like complexity.
Incorporate the Vegetables and Lentils
Add the carrots, potato, and red lentils. Stir to coat them with the spices. Then add the pumpkin puree, stirring to combine well.
Pour in Broth and Simmer
Add the vegetable broth and bring the mixture to a gentle boil. Reduce the heat, cover partially, and simmer for about 20 minutes, or until the lentils, carrots, and potatoes are tender.
Blend the Soup
Remove the pot from heat. Using an immersion blender, blend the soup until completely smooth and creamy. If you're using a regular blender, work in batches and vent the lid slightly to allow steam to escape.
Finish with Coconut Milk
Stir in the coconut milk and lime juice. Taste and adjust seasoning with more salt or pepper if needed. The coconut milk makes the soup reminiscent of a classic pumpkin soup with coconut milk while keeping it dairy-free.
Serve and Garnish
Ladle the soup into bowls. Garnish with a swirl of coconut milk, toasted pumpkin seeds, and chopped cilantro if desired.
Pairings in Detail
This creamy pumpkin soup recipe pairs beautifully with a variety of sides. Try serving it with a crusty slice of sourdough bread for dipping, or a crisp green salad tossed with a tangy vinaigrette. If you’re going for something heartier, pair the soup with a grilled cheese sandwich—the melty, savory sandwich contrasts beautifully with the soup’s sweet earthiness. A lightly chilled glass of white wine, such as Sauvignon Blanc or Pinot Gris, would also complement the flavors nicely.
If you want to keep it within a vegan pumpkin soup meal, pair with a hearty quinoa salad or roasted vegetables seasoned simply with olive oil, salt, and pepper.
For something more indulgent, consider adding a small starter like a roasted butternut squash salad or an herbed focaccia bread — great companions for any creamy pumpkin soup.
FAQs
1. Can I use fresh pumpkin instead of canned?
Yes! Roast a sugar pumpkin until tender, then puree it for an authentic roasted pumpkin soup recipe experience.
2. Is this soup healthy?
Absolutely. It's packed with protein, fiber, and vitamins, making it a great choice for a healthy pumpkin soup.
3. Can I freeze this soup?
Yes, it freezes wonderfully. Cool completely before transferring to airtight containers.
4. Is this soup vegan?
It sure is. With vegetable broth and coconut milk, it fits perfectly into any vegan pumpkin soup plan.
5. What’s the easiest way to make it?
Simply follow the instructions as written for an easy pumpkin soup ready in under an hour.
