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Pumpkin + Red Lentil Soup with Warm Fall Spices

You will love how fast, flexible, and comforting this Pumpkin + Red Lentil Soup with Warm Fall Spices feels. It tastes like a hug you planned ahead for and tastes even better the next day when the flavors settle. Want a consolation prize? Leftovers make excellent work lunches, and you’ll feel like a culinary wizard when someone asks for the recipe. Try it this week. I promise you’ll stash the recipe in your “definitely making again” folder — right next to the chili and those cookies you pretend you only bake for guests. ;)
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings: 5
Course: Soup
Ingredients Method Notes

Ingredients
  

  • Bold the essentials and shop like a pro:
  • 2 cups pumpkin puree canned or fresh roasted
  • 1 cup red lentils rinsed well
  • 1 medium yellow onion chopped
  • 2 cloves garlic minced
  • 1 tbsp olive oil or neutral oil
  • 4 cups vegetable broth use low-sodium if you want control
  • 1 cup water add more as needed
  • 1 tsp ground cumin
  • 1/2 tsp ground cinnamon
  • 1/2 tsp smoked paprika or regular paprika
  • 1/4 tsp ground ginger or 1 tsp fresh grated
  • Salt and black pepper to taste
  • Juice of 1/2 lemon brightens everything
  • Optional: 1/4 cup coconut milk or plain yogurt for garnish vegan swap: coconut milk
  • Optional garnish: toasted pumpkin seeds chopped cilantro, crispy sage, or a drizzle of olive oil
  • FYI: If you use canned pumpkin choose plain pumpkin puree, not pumpkin pie filling. ;)

Method
 

  1. Step-by-step: The easy pumpkin red lentil soup recipe (No Drama)
  2. Okay, apron on? Let’s cook. I promise, this is as simple as it gets.
  3. Gathering Your Gear
  4. You don’t need any fancy equipment. Just a large soup pot or Dutch oven, a wooden spoon, a blender (immersion or countertop), and a can opener. See? Easy.
  5. The Cooking Process
  6. Step 1: Wake Up Those Spices
  7. Heat a couple tablespoons of olive oil or coconut oil in your pot over medium heat. Add your chopped onion and cook until it’s soft and fragrant, about 5-7 minutes. Add the garlic and cook for another minute until you get that glorious smell.
  8. Now, add all your spices—the cumin, smoked paprika, coriander, ginger, and cinnamon. Stir constantly for just 30 seconds. You’ll smell the spices becoming incredibly fragrant. Toasting the spices in the oil is a non-negotiable flavor power-up.
  9. Step 2: The Main Event
  10. Dump in the pumpkin purée, the rinsed red lentils, and the vegetable broth. Give everything a good stir, making sure to scrape up any tasty bits from the bottom of the pot.
  11. Bring the whole thing to a lively boil, then immediately reduce the heat to a gentle simmer. Let it bubble away, uncovered, for about 25-30 minutes. You’ll see the lentils soften and start to break down, thickening the soup beautifully.
  12. Step 3: The Smoothness Factor
  13. Once the lentils are completely tender, it’s time to blend. I’m team immersion blender because it’s less messy—just stick it in the pot and blitz until smooth. If you’re using a countertop blender, **let the soup cool slightly and work in batches, holding the lid on with a towel.** Hot soup expands and can create a lava-like situation. FYI.
  14. Step 4: The Final, Crucial Touches
  15. Stir in the coconut milk (if using) and let the soup heat through for another couple of minutes. Now, turn off the heat. Stir in that all-important fresh lime juice and season with salt and pepper to taste. Seriously, taste it and adjust. Does it need more salt? A pinch more smoked paprika? Make it yours.
  16. So, You Wanna Customize It? Go For It!
  17. This recipe is a fantastic template. Feel like playing around? Be my guest.
  18. Add some heat: A pinch of cayenne pepper with the other spices or a drizzle of sriracha at the end would be amazing.
  19. Make it chunkier: Sauté some cubed sweet potato or carrots with the onion for a heartier, textured soup.
  20. Different Toppings, Different Vibes: The topping bar is open! Here are my favorites:
  21. Toasted pumpkin seeds for crunch.
  22. A extra drizzle of coconut milk for swirls of creaminess.
  23. Fresh cilantro or chopped parsley for a herbal lift.
  24. Crusty, warm bread for dipping. Obviously.
  25. Texture and consistency tips (because soup mood matters)
  26. If the soup feels too thick, add warm broth or water a little at a time until you hit your perfect spoon-coating thickness.
  27. If it tastes flat, add a tiny pinch of salt or another squeeze of lemon. Acid wakes up flavors like magic.
  28. If it tastes too spicy/sweet, balance with salt and acid. Soups behave like toddlers — they need direction.

Notes

Storage, reheating, and leftovers (because we both love Tupperware)
Refrigerator: Cool the soup and transfer to airtight containers. Keep for up to 4 days.
Freezer: Pour into freezer-safe containers or heavy freezer bags. Freeze up to 3 months.
Reheat: Thaw overnight in the fridge or reheat from frozen on low heat, stirring occasionally. Add a splash of water or broth if it thickened in the fridge.
Pro tip: If you plan to freeze, skip dairy garnishes until serving. I always stash toppings separately so they stay proud and crunchy.