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Pumpkin and Red Lentil Soup

Pumpkin and lentils may not be a combo you typically think of, but trust us, it works. The pumpkin gives this spiced soup that seasonal taste that just screams autumn (the good parts, at least), not to mention a healthy dose of vitamin A. The lentils give it a velvety texture, as well as some extra protein and fiber. Combined, they make for a rich source of potassium, magnesium, and iron.

Total Time: 45 min.
Prep Time: 10 min.
Cooking Time: 35 min.

(Makes 6 servings)

Pumpkin and Red Lentil Soup
Pumpkin and Red Lentil Soup










  • 2 tsp. olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 2 cups cubed pumpkin (or butternut squash)
  • 1 cup dry red lentils
  • 6 cups water
  • 1 tsp. ground ginger
  • 1 tsp. ground cumin
  • Cayenne pepper (to taste; optional)
  • Sea salt and ground black pepper (to taste; optional)


  1. Heat oil in large saucepan over medium-high heat.
  2. Add onion; cook, stirring frequently, for 5 to 6 minutes, or until translucent.
  3. Add garlic; cook for 1 minute, or until tender.
  4. Add pumpkin, lentils, and water. Bring to boil. Reduce heat; gently boil, covered, for 20 to 25 minutes, or until pumpkin is soft. Remove from heat.
  5. Place soup in a blender or food processor, in small batches; cover with lid and kitchen towel. Blend until smooth.
  6. Return soup to sauce pan over medium heat. Add ginger and cumin. Season with cayenne, salt, and pepper, if desired; cook, stirring constantly, until soup is hot.
  7. Ladle soup into 6 serving bowls.

Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore increasing the chance of overflowing.


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Pumpkin and Red Lentil Soup

2 thoughts on “Pumpkin and Red Lentil Soup

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