Pumpkin Lentil Soup

Autumn is here, and the season of eating pumpkins in literally everything has begun. It is also the perfect time to gather the family and enjoy a warm meal together. This comforting, creamy, bright-golden Pumpkin Soup is not only good for you but extremely tasty! Added lentil makes it a perfect source of protein as well. If you are following a vegan diet you can use vegetable stock instead of chicken broth and you will get pure plant-based goodnesses!

Pumpkin is basically a superfood! It is full of nutrients and minerals. In particular, pumpkin is rich in beta-carotene, vitamin C, E, and some B vitamins. Also, it contains rare vitamin K. Fat-soluble vitamin K is needed in the processes of blood clotting and helping with wounds healing. Pumpkin also contains potassium, iron, magnesium, zinc, copper, selenium, phosphorus, as well as the fiber and amino acids. It is recommended for weight loss, strengthening the immune system, improving eye health, and cleansing the body of toxins.

It is easy to freeze the pumpkin for later use. Just peel and clean the seeds, cut into pieces, or grade. Place in ziplock freezer bag or container, store it in the freezer, and enjoy it anytime throughout the year!


  •  2 cups pumpkin, peeled and cut into the cubes   

  •  1/2 cup red lentil 

  •  1 small potato 

  •  2 cups carrots, peeled and cut into the cubes 

  •  1 onion, diced 

  •  2 cloves of garlic, minced 

  •  2 tablespoons olive oil

  •  1 teaspoon nutritional yeast 

  •  1 teaspoon ground ginger

  •  1/2 teaspoon nutmeg

  • chicken broth or vegetable stock

  •  salt, black pepper to taste


  1. Peel the pumpkin and cut into large cubes.

  2. Peel and cut the potato and carrots into medium cubes.

  3. Dice the onion and mince the garlic.

  4. Add olive oil into the saucepan, fry the onion and garlic over low heat until transparent, for about 5 minutes. Add nutritional yeast, ginger, and nutmeg, and continue to fry for a couple of minutes.

  5. Add carrots, pour in 3 tablespoons of water, bring to a boil, and simmer for 5 minutes with the lid closed.

  6. Add the pumpkin, potato, and lentil. 

  7. Add chicken or vegetable broth covering all of the vegetables. You may have to add a little more of the broth at the end to adjust the thickness of the soup. (Keep in mind that lentils will expand and soak up a lot of liquids.) Simmer for 30 minutes with the lid closed.

  8. Turn off the heat, and add salt and pepper to taste.

  9. Puree with a hand-held blender, or puree in batches in a regular counter-top blender. Be careful, it is hot!

  10. Serve with grated hard cheese, sprinkle with pumpkin seeds, or serve with garlic croutons.


- sofiya