Cooking for Wellness

Red Lentil-Pumpkin Squash Soup

Dec. 7, 2017

A rich, creamy soup that is delicious on a cool autumn day.  The red lentils and pumpkin provide a rich color and hearty texture.  Lentils cook quickly and are a source of protein and dietary fiber.  The spices including cumin, cinnamon and ginger add anti-inflammatory properties.

pumpkin lentil soupYields:

  • 6 cups


  • 2 tsp olive oil
  • 1 cup onion, chopped
  • 1 tsp minced garlic
  • 4 cups vegetable broth
  • 1 cup dried red lentils
  • 1 tsp ground cumin
  • 1/4 tsp salt
  • 1/4 tsp cinnamon
  • 1/8 tsp ground red pepper
  • 3/4 cup water, as needed for consistency
  • 1 cup canned pumpkin (not pumpkin pie filling)
  • 1 1/2 tsp grated fresh ginger (about 1/2” ginger root)
  • 1 Tbsp lemon juice


  1. Heat oil in large soup kettle over medium high heat. Add onion and garlic; saute 4 minutes.
  2. Stir in 3 cups broth, lentils and next 4 ingredients; bring to a boil.
  3. Cover, reduce heat and simmer for 10 minutes or until lentils are tender.
  4. Puree lentil mixture with immersion blender.  (If using upright blender, allow steam to escape through opening in lid.  Place clean towel over the opening in blender lid to avoid splatters).  Blend until desired consistency.
  5. Return lentil mixture to pan over medium heat.  Add remaining 1 cup broth and pumpkin to pan.  Stir to combine.
  6. Gradually add water until desired consistency is achieved. Cook 3 minutes or until thoroughly heated.  Stir in grated ginger and lemon juice.
  7. Serve with a drizzle of maple syrup or dollop of plain Greek yogurt.  Sprinkle with toasted pumpkin seeds.


Cooking Light - November 2012