Lentil Pumpkin Soup

Pumpkin Lentil Soup

This warm, hearty soup is a great choice for a cold Winter day, full of nutrients and flavor!

Prep time: 10 minutes
Cook time: 50 minutes
Servings: 6


1 medium or large onion
2 Tbsp. tomato paste (more to taste)
4 cups broth
1 can pureed pumpkin
2-3 carrots, chopped
1 lb. bag lentils
1 lemon
4 cups water
2 cloves fresh garlic OR ¼ tsp. garlic powder
2 tsp. cumin powder
1 Tbsp. oil
½ tsp. salt (more to taste)
Freshly ground black pepper


Curry powder
1 Tbsp. Srirach
1 Tbsp. fresh ginger
¼ cup peanut butter


  1. Pour the bag of lentils into a large bowl and sort through them to make sure no small pebbles or other items got into the bag during the harvesting process. (You should always do this with lentils, split peas, and dried beans.)
  2. Dice the onion and carrots into small pieces and set aside.
  3. Open the cans of tomato paste and pumpkin and set aside.
  4. In a large pot over medium heat sauté the onion in a little oil or water until soft.
  5. Once the onions are transparent, stir in garlic, cumin, salt, and black pepper. Sauté for 2 minutes longer.
  6. Add in box of broth, water, carrots, and lentils and mix well. Bring everything to a simmer, then partially cover the pot and turn the heat to medium-low. Simmer, stirring occasionally and adding more water if needed, until lentils and carrots are soft, about 40 minutes.
  7. Add the tomato paste and the entire can of pumpkin and stir until heated.
  8. Squeeze in the lemon juice (about 3 tablespoons), plus more to taste, and add more salt if desired.


• Add any other vegetables you like, especially root vegetables such as potatoes, sweet potatoes or parsnips.
• You could roast any of the vegetables ahead of time and add them when you add the canned pumpkin.  Cut veggies into cubes, toss with oil and roast at 400 degrees for about 45 minutes or until soft.
• Try making this soup with split peas instead of lentils. Split peas will cook to a creamier texture.



Garnish with yogurt, sour cream or cilantro.