Creamy Pumpkin Lentil Soup

Nestle your hands around a hot bowl of this Creamy Pumpkin Lentil Soup. It’s a healthy and delicious soup perfect for cozying on up during fall and winter.

It costs $10.86 to make this soup. It makes four servings for just $2.72 per serving.

If you believe that pumpkin season is the best season, you do not want to miss out on this Paleo Pumpkin Bread, these Gluten-Free Pumpkin Muffins, or this Pumpkin Pasta Sauce.

This soup is everything you want soup to be. It is hearty, creamy, and full of warm Fall flavors. In addition, the soup is incredibly easy to make, healthy, and inexpensive. It is a win-win all the way around. 

This healthy pumpkin soup recipe is made with fresh pumpkin, red lentils, and the perfect creaminess without the cream! That’s right, and this velvety soup is vegan. Let’s talk about the ingredients you will need. ♡

First, let me say what inspired me to make this recipe. My family is a blend of Turkish and American heritages. With that being said, I have made countless amounts of Turkish lentil soup. And well, since I am American, why not add some pumpkin to it?

Brilliant idea? I know it. 😌 Ok, moving on. Here is what you need to make this Turkish-inspired creamy pumpkin lentil soup.

Pumpkin Soup Ingredients

Ingredients and Cost

RECIPE COST: $10.86

PRICE PER SERVING: $2.72

• 3 cups roasted pumpkin – $2.48
• 1 Tablespoon olive oil – $0.08
• 1 cup onion – $0.62
• 3 cloves garlic – $0.30
• 1 teaspoon kosher salt – $0.02
• ½ teaspoon coarse black pepper – $0.03
• 1 teaspoon coriander  $0.09
• 1 Tablespoon red peppe paste – $0.42
• 1 cup red lentils – $5.49
• 4 cups vegetable broth – $1.33

NOTE: The recipe prices are calculated by using grocery store websites. The actual cost of the recipe will vary depending on what ingredients you already have. 

Instructions

1. First, preheat the oven to 400 degrees F. 
2. Next, clean the pumpkin and remove the seeds. Rub the inside out with olive oil, salt, and pepper. 
3. Set each pumpkin on a baking sheet. Bake for thirty minutes
4. Make the soup and cook for thirty minutes. 
5. Add the roasted pumpkin to the soup and blend together with an immersion blender. 
6. Finally, blend until smooth and enjoy. 

Storage Tips

SERVE: You can leave the soup out for about two hours before it needs to be refrigerated.

STORE: Place the soup in a storage container and store it in the refrigerator for 4-5 days.

FREEZE: Once the soup has cooled, place it in a freezer-safe container or Ziploc bag and freeze for 1-2 months. Defrost in the refrigerator overnight or at room temperature for 2-4 hours.

RE-HEAT: Place the Pumpkin Lentil Soup in a saucepan and warm over medium heat until heated through.

Recipe FAQ’s

More Soups and Stews

• Creamy Vegan Pumpkin Soup with Cannellini Beans
• Nourishing Herby Farro Soup with Mushrooms
• Instant Pot Turkish White Bean Stew
• Chicken Soup with Quinoa

Read the recipe from start to finish. You will better understand the flow of the recipe and identify any unfamiliar words or methods.

Shop for the ingredients beforehand. When you shop ahead, you are less likely to swap out ingredients for what you don’t have, thus creating a complete recipe fail!

Did you make this recipe? Don’t forget to leave a comment below and an honest rating. ♡

5 from 4 votes

Print

Pumpkin Lentil Soup

Prep Time

15 mins

Cook Time

1 hr

Total Time

1 hr 15 mins

 

Nestle your hands around a hot bowl of this Creamy Pumpkin Lentil Soup. It’s a healthy and delicious soup perfect for cozying on up during fall and winter.

Course: Soups

Cuisine: Turkish-American

Keyword: dairy-free, pumpkin, Vegan

Servings: 4 people

Calories: 314 kcal

Jillian: Jillian

Ingredients

FOR ROASTING THE PUMPKIN:

• 1 small sugar pumpkin after roasting you'll have 3 cups
• 1 tbsp olive oil
• 1 pinch salt
• 1 pinch coarse black pepper

FOR THE SOUP BASE:

• 1 cup yellow onion fine dice
• 3 cloves of garlic finely chopped
• 1 tsp kosher salt
• ½ tsp coarse black pepper
• 1 tsp coriander
• 1 tbsp red pepper paste
• 1 cup red lentils
• 4 cups vegetable broth

FOR SERVING:

• lemon wedges optional
• red pepper flakes optional
• pumpkin seeds optional

US Customary – Metric

Instructions

ROAST THE PUMPKIN:

1. Move the oven rack to the middle position and preheat the oven to 400 °F.

2. Clean and remove the seeds from inside the sugar pumpkin. 

3. Drizzle olive oil, salt, and pepper all over the pumpkin and rub the inside out to ensure that it is fully coated in seasoning. 

4. Place each pumpkin piece flat side down on a baking sheet. Transfer to the oven and bake at 400 °F for 30 minutes or until tender when pierced with a knife. Set aside. 

MAKE THE SOUP BASE:

1. Heat a pot over medium-high heat. Once heated, add the olive oil, onions, garlic, salt, and pepper. Saute, until the onions have softened and have browned around the edges. 

2. Next, add the coriander, stir-fry until completely coated in the onions. Then, add the red pepper paste, and red lentils. Stir-fry until the lentils are fully coated with the red pepper paste. 

3. Finally, add the vegetable broth, and water. Stir and mix to incorporate. Put the lid to the pot on and turn the stove to high until a boil is reached. Once reached, reduce to medium-low and cook for 30 minutes. 

TO FINISH:

1. Once the lentils are nice and soft, add the roasted pumpkin.

2. Blend all of the ingredients with an immersion blender or transfer the ingredients to a high-speed blender. Blend until smooth and creamy or until desired constancy is met. 

SERVE:

1. Serve with a wedge of lemon, chili flakes, and pumpkin seeds (all optional).

Nutrition Facts

Pumpkin Lentil Soup

Serving Size

 

2 cups

Amount per Serving

Calories

314

% Daily Value*

Fat

 

4

g

6

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

3

g

Sodium

 

1540

mg

67

%

Potassium

 

1672

mg

48

%

Carbohydrates

 

58

g

19

%

Fiber

 

16

g

67

%

Sugar

 

14

g

16

%

Protein

 

16

g

32

%

Vitamin A

 

29474

IU

589

%

Vitamin C

 

37

mg

45

%

Calcium

 

112

mg

11

%

Iron

 

6

mg

33

%

* Percent Daily Values are based on a 2000 calorie diet.