Roasted Pumpkin and Red Lentil Soup is a warm, hearty, and flavorful soup perfect for autumn or any time you crave a nourishing meal. This soup combines the natural sweetness of roasted pumpkin with the earthy flavor of red lentils, creating a creamy texture without the need for heavy cream. Aromatic spices, garlic, and onions enhance the depth of flavor, making this soup comforting, filling, and deeply satisfying.

The process of roasting the pumpkin brings out its natural sugars and intensifies its flavor, while red lentils cook down to a smooth consistency that complements the richness of the pumpkin. This soup is vegan, wholesome, and perfect as a starter or a main dish for lunch or dinner.

Why I Love This Recipe

I love this recipe because it transforms simple ingredients into a luxurious, velvety soup. The combination of roasted pumpkin and lentils delivers a rich, hearty flavor while remaining light and healthy.

The spices add warmth without overwhelming the natural sweetness of the pumpkin, and it’s simple enough to make on a weeknight yet impressive enough to serve to guests.

Why It’s a Must-Try Dish

This soup is a must-try because it balances health and indulgence. It is packed with protein and fiber from the lentils and vitamins from the pumpkin.

The roasting step elevates the flavor profile, giving it a slightly caramelized sweetness that pairs perfectly with aromatic spices. It’s comforting, nutritious, and perfect for cooler weather or when you want a satisfying vegan-friendly meal.

Preparation and Cooking Time

Preparation Time: 15 minutes
Cooking Time: 35-40 minutes
Total Time: 50-55 minutes

Servings and Nutritional Info

Servings: 6
Calories per Serving: ~250 kcal
Course: Main Course / Soup
Cuisine: International / Vegan

Ingredients

• 4 cups peeled and cubed pumpkin (about 1 small pumpkin or 2 cups roasted pumpkin)
• 1 cup red lentils, rinsed
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon smoked paprika (optional)
• 1/4 teaspoon ground cinnamon
• 4 cups vegetable broth
• 1 cup water
• Salt and black pepper to taste
• Fresh parsley or cilantro for garnish

Cooking Directions

Step 1: Roast Pumpkin
Preheat oven to 400°F (200°C). Toss cubed pumpkin with a little olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, turning once, until tender and slightly caramelized.

Step 2: Sauté Aromatics
In a large pot, heat olive oil over medium heat. Add chopped onion and sauté for 4-5 minutes until translucent. Add garlic, cumin, coriander, smoked paprika, and cinnamon, and cook for 1 minute until fragrant.

Step 3: Add Lentils and Liquids
Add red lentils, roasted pumpkin, vegetable broth, and water to the pot. Stir to combine. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are fully cooked and tender.

Step 4: Blend Soup
Use an immersion blender to purée the soup until smooth and creamy. Alternatively, carefully transfer in batches to a countertop blender and blend until smooth, then return to the pot.

Step 5: Adjust Seasoning
Taste and adjust salt and pepper as needed. Simmer for a few more minutes to allow flavors to meld.

Step 6: Serve
Ladle soup into bowls and garnish with chopped parsley or cilantro. Serve hot with crusty bread or a side salad.

Step-by-Step Preparation Method

1. Preheat oven to 400°F (200°C). Toss cubed pumpkin with olive oil, salt, and pepper. Roast 20-25 minutes until tender.
2. Heat olive oil in a large pot over medium heat. Sauté onion for 4-5 minutes until soft.
3. Add garlic and spices, cook 1 minute until aromatic.
4. Add roasted pumpkin, red lentils, vegetable broth, and water. Bring to a boil.
5. Reduce heat and simmer 20-25 minutes until lentils are tender.
6. Blend soup until smooth using an immersion blender or countertop blender.
7. Season with salt and pepper, and simmer a few more minutes.
8. Serve hot, garnished with fresh parsley or cilantro.

How to Serve

Serve the soup hot in bowls, garnished with fresh herbs. Pair with warm crusty bread, garlic bread, or a simple side salad for a complete meal. It also works well as a starter for a multi-course dinner.

Recipe Tips

• Roast the pumpkin for deeper flavor and natural sweetness.
• Rinse red lentils thoroughly to remove any dust or debris.
• Adjust consistency by adding more water or broth if too thick.
• Use an immersion blender for convenience and minimal cleanup.
• Add a squeeze of lemon juice or a drizzle of coconut milk before serving for extra brightness and creaminess.

Variations

• Substitute butternut squash for pumpkin.
• Add 1/2 teaspoon turmeric for additional color and subtle flavor.
• Stir in coconut milk for a creamier, slightly sweet version.
• Add roasted chickpeas or croutons for texture.
• Spice it up with cayenne pepper or red chili flakes for heat.

Freezing and Storage

• Store leftovers in an airtight container in the refrigerator for up to 4 days.
• Freeze in freezer-safe containers for up to 2 months. Thaw overnight in the refrigerator and reheat gently on the stove.
• Add a splash of broth when reheating if the soup has thickened.

Special Equipment Needed

• Baking sheet for roasting pumpkin
• Large pot or Dutch oven
• Immersion blender or countertop blender
• Knife and cutting board
• Spoon or ladle for stirring and serving

FAQ

Q: Can I make this soup without roasting the pumpkin?
A: Yes, but roasting enhances the natural sweetness and flavor.

Q: Can I use yellow or orange lentils instead of red?
A: Yes, but adjust cooking time as needed since different lentils cook at slightly different rates.

Q: Is this soup vegan?
A: Yes, it uses vegetable broth and plant-based ingredients.

Q: Can I add other vegetables?
A: Yes, carrots, sweet potatoes, or bell peppers can be added for additional flavor and nutrition.

Q: How do I make the soup creamier?
A: Stir in coconut milk, cream, or a small amount of olive oil after blending.

Conclusion

Roasted Pumpkin and Red Lentil Soup is a comforting, nutritious, and flavorful dish that combines roasted pumpkin, red lentils, and aromatic spices. Easy to prepare, vegan-friendly, and packed with fiber and vitamins, this soup is perfect for a hearty lunch, dinner, or a cozy meal on a cool day. Its velvety texture, naturally sweet flavor, and aromatic spices make it a must-try for anyone seeking a wholesome and delicious homemade soup.