Name: Spiced Pumpkin Lentil Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Vegan
Ingredients: 1 tablespoon olive oil; 1 onion, chopped; 2 cloves garlic, minced; 1 tablespoon fresh ginger, grated; 2 teaspoons ground cumin; 1 teaspoon ground coriander; 1/2 teaspoon ground cinnamon; 1/4 teaspoon cayenne pepper (optional); 1 cup dried red lentils, rinsed; 3 cups vegetable broth; 1 (15-ounce) can pumpkin puree; 1 (14-ounce) can diced tomatoes, with juices; 1 cup coconut milk; Salt and black pepper to taste; Fresh cilantro, for garnish (optional); Lime wedges, for serving

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This Spiced Pumpkin Lentil Soup is a soul-warming blend of creamy pumpkin puree, protein-rich red lentils, and aromatic spices that create the perfect fall comfort food. Each spoonful delivers a balance of earthy, sweet, and spicy flavors that will keep you coming back for more.

Why You'll Love This Recipe

This nourishing soup strikes the perfect balance between healthy and comforting. The combination of pumpkin and lentils creates a thick, satisfying texture without needing heavy cream. It's naturally gluten-free and vegan, making it perfect for various dietary needs while still delivering incredible flavor. The warming spices like cumin, coriander, and cinnamon evoke the essence of autumn in every bite, while the protein-packed lentils ensure this soup keeps you feeling full and satisfied. Plus, it's a one-pot meal that comes together in under an hour—perfect for busy weeknights or meal prep.

Ingredients

(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)

Olive oil provides the perfect base for sautéing your aromatics, releasing their flavors before adding the remaining ingredients. Its subtle fruity notes complement the earthiness of the lentils and spices.

Onion forms the flavor foundation of this soup, adding sweetness and depth as it softens and caramelizes slightly during the initial sauté.

Garlic adds an essential aromatic punch that builds complexity in the background without overwhelming the other flavors.

Fresh ginger brings a warming, spicy note that pairs perfectly with the pumpkin and enhances the other spices. If you don't have fresh, you can substitute ¼ teaspoon of ground ginger.

Ground cumin contributes an earthy, slightly nutty flavor that's quintessential to lentil soups and complements the sweetness of the pumpkin beautifully.

Ground coriander adds a bright, citrusy note that balances the earthiness of the cumin and the sweetness of the pumpkin.

Ground cinnamon brings warmth and sweetness that emphasizes the natural flavor of the pumpkin and evokes classic fall comfort.

Cayenne pepper adds a gentle heat that balances the sweetness of the pumpkin and coconut milk. It's optional, so feel free to adjust according to your spice preference.

Red lentils are the protein powerhouse in this soup. They cook quickly and break down beautifully to create a creamy texture without requiring any blending.

Vegetable broth forms the liquid base, infusing the soup with savory depth. Use low-sodium if you prefer to control the salt content yourself.

Pumpkin puree provides the signature flavor and creamy texture. Make sure to use pure pumpkin puree, not pumpkin pie filling which contains added sugars and spices.

Diced tomatoes add acidity and umami that balance the sweetness of the pumpkin and the richness of the coconut milk.

Coconut milk contributes luxurious creaminess and subtle sweetness that rounds out all the flavors. The full-fat version will give the richest texture, but light coconut milk works well too.

Fresh cilantro brightens up the finished soup with its distinctive herbal notes, providing a perfect contrast to the rich, spiced base.

Lime wedges add a final touch of acidity when squeezed over each serving, bringing all the flavors into perfect harmony.

Directions

Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 5-7 minutes, or until the onion becomes soft and translucent.
Stir in the minced garlic and grated ginger, cooking for 1 minute until fragrant.
Add the ground cumin, coriander, cinnamon, and cayenne pepper. Stir to combine and cook for another 30 seconds to bloom the spices.
Add the rinsed red lentils, vegetable broth, pumpkin puree, and diced tomatoes (with juices) to the pot. Stir well to mix all ingredients.
Bring the soup to a boil, then reduce the heat to low and let it simmer, covered, for 20-25 minutes, or until the lentils are soft and cooked through.
Stir in the coconut milk and season the soup with salt and black pepper to taste. Adjust seasonings as needed.
Remove from heat and serve hot, garnished with fresh cilantro and a squeeze of lime juice, if desired.

Servings and Timing

This Spiced Pumpkin Lentil Soup recipe yields 4 generous servings, making it perfect for a family dinner or meal prep for the week. Each serving contains approximately 265 calories, providing a satisfying yet light main course. The soup comes together in just 40 minutes total—10 minutes of prep time and 30 minutes of cooking time—making it ideal for busy weeknights when you want something warming and nutritious without spending hours in the kitchen.

Variations

Smooth and Creamy: For a completely smooth texture, use an immersion blender to puree the soup before adding the coconut milk.

Protein Boost: Add diced cooked chicken or shrimp in the final few minutes of cooking for non-vegetarian protein options.

Extra Veggie Version: Incorporate diced carrots, celery, or bell peppers when sautéing the onions for added nutrition and texture.

Spice Level Variations: Increase the cayenne for more heat, or add a tablespoon of red curry paste for a Thai-inspired twist.

Seasonal Swap: Replace the pumpkin puree with butternut squash or sweet potato puree for different seasonal variations.

Herbal Enhancements: Swap cilantro for fresh sage or thyme for a different herbal profile that still complements the pumpkin.

Textural Contrast: Top with roasted pumpkin seeds or crispy chickpeas for added crunch.

Storage/Reheating

This soup stores exceptionally well, making it perfect for meal prep. Allow the soup to cool completely before transferring to airtight containers. Refrigerate for up to 5 days.

For longer storage, freeze portions in freezer-safe containers or heavy-duty freezer bags for up to 3 months. Leave an inch of space at the top of containers to allow for expansion.

To reheat refrigerated soup, warm gently on the stovetop over medium-low heat, stirring occasionally, until heated through. You may need to add a splash of vegetable broth or water if the soup has thickened too much during storage.

For frozen soup, thaw overnight in the refrigerator before reheating, or use the defrost function on your microwave. Once thawed, reheat on the stovetop or in the microwave until steaming hot.

If the soup separates slightly during storage, simply whisk it well while reheating to recombine the ingredients.

FAQs

Can I use canned pumpkin pie filling instead of pumpkin puree?

No, you should not substitute pumpkin pie filling for pure pumpkin puree in this recipe. Pumpkin pie filling contains added sugars and spices that would throw off the carefully balanced flavors in this soup. Always use 100% pure pumpkin puree.

What can I substitute for red lentils?

If you don't have red lentils, you can use yellow split peas as the closest substitute since they have a similar cooking time and texture. Brown or green lentils will work too, but they'll maintain their shape more and give a different texture. Adjust cooking time accordingly as they may take 5-10 minutes longer.

Is this soup gluten-free?

Yes, this Spiced Pumpkin Lentil Soup is naturally gluten-free, as long as you ensure your vegetable broth is certified gluten-free. All other ingredients are naturally free of gluten.

Can I make this soup without coconut milk?

Absolutely. If you prefer to avoid coconut milk, you can substitute with heavy cream for a non-vegan option, or use unsweetened almond milk or cashew cream to keep it plant-based. Each will give a slightly different flavor profile.

How can I make this soup thicker or thinner?

For a thicker soup, use less broth initially or simmer uncovered for longer to reduce the liquid. For a thinner consistency, simply add more vegetable broth until you reach your desired texture.

Can I use fresh pumpkin instead of canned puree?

Yes, fresh pumpkin works wonderfully. Roast peeled, cubed pumpkin until tender, then puree until smooth. You'll need about 1¾ cups of puree to replace the 15-ounce can.

Is this soup spicy?

The recipe includes a moderate amount of spices for warmth rather than heat, with cayenne being optional. Adjust the cayenne pepper to your preference—omit it completely for a mild soup or increase for more heat.

Can I make this in a slow cooker or Instant Pot?

For slow cooker: Sauté the aromatics and spices as directed, then transfer to a slow cooker with remaining ingredients except coconut milk. Cook on low for 6-7 hours or high for 3-4 hours. Add coconut milk before serving.

For Instant Pot: Use the sauté function for the initial steps, then add all ingredients except coconut milk. Cook on high pressure for 10 minutes with natural release. Stir in coconut milk after cooking.

How do I know when the lentils are properly cooked?

Red lentils are properly cooked when they've lost their shape and broken down, creating a naturally thick, creamy texture in the soup. They should be very soft with no firmness remaining, which typically takes 20-25 minutes of simmering.

What can I serve with this soup?

This soup pairs beautifully with crusty bread, naan, or a simple green salad. For a heartier meal, serve it alongside a grain salad with farro or quinoa. Roasted vegetables like cauliflower or Brussels sprouts also make excellent accompaniments.

Conclusion

This Spiced Pumpkin Lentil Soup embodies the essence of fall comfort food while delivering exceptional nutrition. The combination of creamy pumpkin and protein-rich lentils creates a satisfying meal that nourishes both body and soul. The warming spices infuse every spoonful with cozy autumn flavor, making this soup perfect for chilly evenings or whenever you need a bowl of comfort. Whether you're a seasoned cook or new to plant-based recipes, this versatile soup proves that healthy eating doesn't require sacrificing flavor or satisfaction. Make a batch at the beginning of the week for easy, nutritious meals, or serve it as an impressive starter for your next dinner gathering. With its beautiful orange color and aromatic spices, this soup isn't just delicious—it's a celebration of autumn's best flavors in every bowl.