Pumpkin and Lentil Soup

This pumpkin and lentil soup is hearty, velvety, and a nutritional powerhouse. It’s vegan, gluten-free, and can be made in 30 minutes.

Pumpkin isn’t just for Halloween. It’s loaded with vitamin A, fiber, and magnesium—nutrients that help your immune system and keep your energy levels up. Whether you roast it, blend it into a soup, or add it to your holiday baking, pumpkin is a versatile superfood that helps keep you feeling great. When you combine it with heart-healthy fiber, folate, potassium, and protein-rich lentils, the game is changed forever. That’s what this soup is all about.

A Little More About Pumpkin

Any hard-skinned squash could be called a pumpkin, including the typically large and round specimens, medium-sized Japanese pumpkins with green skin, and butternut squash, etc.

This festive superfood is particularly rich in beta-carotene, a precursor of vitamin A, which supports immune function by enhancing T-cell activity and plays a role in maintaining epithelial tissue integrity, which is essential for respiratory health. The high fiber content of pumpkins contains soluble and insoluble fibers, which help with gut motility and the production of short-chain fatty acids (SCFAs) by the gut microbiota, essential for gut health and reducing inflammation. Pumpkin seeds also contain L-tryptophan, an amino acid that acts as a precursor to serotonin, contributing to mood stability.

Red Lentils vs Brown or Green Lentils

Lentils are a nutritional powerhouse. It is an excellent source of folate, fiber, and manganese and a good source of protein, thiamin, iron, phosphorus, potassium, and copper. There are several varieties of lentils; the three most popular are red, brown, and green lentils.

Brown lentils are versatile for various dishes, but red and yellow lentils excel in soups and stews due to their soft texture. In contrast, Green and brown lentils hold their shape when cooked, making them ideal for salads, casseroles, and side dishes.

Red lentils, used in this recipe, are the sweetest and nuttiest variety. They cook in about 25 minutes, making them a great option for quick meals. Their tendency to become mushy when cooked makes them perfect for soups!

Pumpkin and Lentil Soup

Now, do you see how these two powerhouse foods can be more powerful together?

In addition to its amazing nutritional benefits, this soup is super easy and quick to make. Start by sautéing some yellow onions, then add pumpkin, lentils, and ginger to cook in your choice of broth. After the ingredients are soft, you can blend them to silky smoothness directly in the soup pot with an immersion blender.

This hearty soup is vegan, but if you’re not strictly vegan, you can use chicken broth instead of vegetable broth, and heavy cream could be an option for garnishing. Enjoy!

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