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This quick cooking vegan Pumpkin Lentil Soup made with red lentils and filled with delicious spices comes together in about 30 minutes. It cooks in one pot and has a beautifully rich flavor in a nice thick, filling but not heavy, healthy, and budget-friendly soup. It’s perfect for lunch or dinner on a cool Autumn evening.
This naturally gluten-free soup recipe comes from the Simple Meal Solutions for High Cholesterol Book. I was given a review copy, but all my opinions are my own.
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Please let me know if you have any questions about this recipe. I read all the comments myself and I try to help as soon as I can. I have readers from all levels of comfort and experience in the kitchen on my site, and I’ve tried to answer some of your questions already in the post. But if I’ve missed anything, please feel free to leave a comment and ask.
Is this soup good for me?
Yes, this soup is a healthy and wholesome meal option. It’s vegan, gluten free, and easily fits into any busy lifestyle.
Lentils are an excellent source of plant-based protein and fiber, promoting healthy digestion. And these red lentils essentially dissolve in the soup, creating a creamy and filling texture.
The pumpkin in this recipe provides over 100 percent of your daily recommended amount of vitamin A in the form of beta-carotene, a potent antioxidant that can help to manage inflammation.
Paired with convenient dried spices and cilantro, it is a delight for your taste buds and cholesterol levels.
And you guys know I used to have high cholesterol, but with simple meal ideas like this soup I’ve been able to keep my levels where my doctor is happy with them.
Other recipes that can support healthy cholesterol levels
Eating healthy can be a pleasure! Try my Cottage Cheese Sweet Potato Bowls, Breakfast Barley, and Orange Blueberry Dried Fruit compote.
Simple Meal Solutions for High Cholesterol
Simple Meal Solutions for High Cholesterol: 75 Recipes to Lower Cholesterol and Support a Healthy Heart by Ashley Reaver, RD will help you transform your health with simple, nutritious recipes and help lower your cholesterol.
Did you know that high cholesterol is a serious health condition that can lead to life-threatening experiences like a heart attack or stroke, and that over 94 million American adults suffer from high cholesterol?
Yet it’s really easy to manage and even reverse high cholesterol even without the use of pharmaceutical drugs. These easy to make and delicious recipes will help. Plus, there’s great information in the beginning of the book about what cholesterol is, how it impacts your heart, what to do about it, preparing to lower your cholesterol, guidance on meal planning, and more.
This cookbook features 75 recipes that can be prepared in 10, 15, 20, or 30 minutes, making healthy eating both achievable and enjoyable. From breakfast to dinner, plus a special chapter on snacks and treats, each recipe is optimally designed to use nutrition to help lower your cholesterol, supporting your journey to better heart health.
Each recipe in the book includes a full nutritional analysis, plus helpful modifications to accommodate food allergies or dietary preferences.
There are many recipes in the book that I look forward to making. Like the loaded baked potato made with cottage cheese on page 93, the mocha chia seed pudding on page 42, and I’ve already made the Chocolate “Chick” Cookie Dough from page 154 and baked some of it into little cookies.
How to make
This Pumpkin Red Lentil Soup recipe is really easy to make, so I don’t feel that you need a detailed explanation here. But here are some tips to make the best soup possible.
- Red lentils: Red lentils are best to use in this recipe because they cook quickly into the soup, and create a lovely thick and creamy texture. Green or brown lentils can also be used, though their cooking times and textures may differ. Check out my Red Lentil and Artichoke Stew for another way to use this great ingredient.
- Pumpkin: Be sure to use pumpkin puree and not canned pumpkin pie filling.
- Broth: I prefer vegetable broth to keep the recipe vegetarian. If that’s not a priority for you, swap in low sodium chicken broth. And I always recommend that you go with what you and your family prefer.
- Spices: If there’s a spice that you don’t care for, simply leave it out. For instance, I have a family member who doesn’t care for turmeric, so when I make this, I leave it out. If you aren’t a fan of cilantro, leave that off when serving. Etc.
- Thickness: If you prefer a thicker soup, reduce the broth to 3½ cups (784 ml) or add in a bit more pumpkin puree. Likewise, if you prefer a thinner soup, add in more broth.
Storage
Refrigerate any leftovers in an airtight container for up to 5 days.
It can be frozen for longer storage, in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.
To reheat, place soup in a medium sauce pan on the stovetop over medium-low heat, stirring occasionally until hot. Or, rewarm gently in the microwave, stirring after every 30 seconds. If the soup has thickened, add in a bit of broth or water to thin it.
Changes to the recipe
This is a nice simple soup that you can use as a starting point, and play around with.
Add in veggies like carrots, celery, spinach, or kale for extra nutrition and flavor.
Swap out the pumpkin puree and add in butternut squash or sweet potatoes to change up the flavors.
Use fresh ginger if you prefer or yellow or white onion instead of red onion
Make it extra creamy with some coconut milk or half & half
Add in some white beans or cooked shredded chicken like last night’s leftover rotisserie chicken for more protein
Bring the heat by adding ¼ to ½ teaspoon cayenne pepper or chili flakes or with some curry
Get creative with the garnish and use toasted pumpkin seeds (pepitas), fresh parsley, croutons, or a dollop of yogurt or sour cream. A squeeze of lemon juice at the end can brighten the flavors.
Consider using a slow cooker or Instant Pot to cook the soup.
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Recipe
Pumpkin Lentil Soup
Ingredients
- 1 tablespoon olive oil (15 ml)
- ½ red onion diced
- ½ teaspoon salt
- ½ teaspoon ground cumin
- ½ teaspoon ground turmeric
- ¼ teaspoon ground smoked paprika
- ¼ teaspoon ground ginger
- ¼ teaspoon ground black pepper
- 2 garlic cloves minced
- 4 cups low-sodium vegetable or chicken broth (950 ml)
- 1 cup pureed pumpkin (245 g)
- 1 cup red lentils (192 g)
- ¼ cup fresh cilantro chopped
Instructions
- Add oil to a medium saucepan and heat over medium-high heat. Add onion, salt, cumin, turmeric, paprika, ginger, and black pepper. Sauté for 8 to 10 minutes until onions are tender. Add in garlic and sauté for 2 more minutes, then add broth, pumpkin, and lentils. Bring to a boil and reduce to a simmer for 15 to 20 minutes or until lentils are completely soft, stirring occasionally. Serve in a bowl garnished with fresh cilantro.
Notes
Nutrition
Nutritional information is based on third-party calculations, and should be considered estimates. Actual nutritional content will vary based on brands used, measuring methods, portion sizes, and more.
Debi
So impressive and yet so simple. Straightforward ingredients as well as a quick cook recipe. This is one I’ll make over and over again. Cozy fall meal! I hope you love it as mush as we do! Debi, author, Life Currents