Taste as you go
Season in small stages and make the final adjustment just before serving, when all the flavours have come together.
← Back to recipesJump to recipe ↓
Warming Pumpkin and Lentil Soup
A comforting and nutritious soup, perfect for a cozy meal. This pumpkin and lentil soup is rich in flavor, blending sweet pumpkin with protein-packed lentils and aromatic spices. Garnish with fresh herbs, Greek yogurt, and pumpkin seeds for an extra touch.
Total time45 min
Calories350 kcal
Protein18g
Serves4
Step by step
Method
- 01
Sauté Aromatics: In a large pot, melt butter over medium heat. Sauté diced onion, carrot, garlic, and ginger until softened.
- 02
Add Spices: Stir in curry powder (and cayenne, if desired), cooking for 1 minute until fragrant.
- 03
Simmer: Add bone broth or water, rinsed lentils, light coconut milk, and pumpkin puree. Season with salt and pepper. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are soft and cooked through.
- 04
Blend: Use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer to a regular blender and blend until smooth.
- 05
Serve: Garnish with fresh parsley or cilantro, a dollop of Greek yogurt, and pumpkin seeds. Serve warm with sourdough or naan bread for dipping.
Useful, not complicated
Gabriela's tips
Small changes that make this recipe easier to fit into real life.
Control the texture
Blend only part of the soup first, then add more as needed so you can stop exactly when it reaches the texture you like.
Useful for tomorrow
Cool leftovers promptly and refrigerate in a sealed container; add a splash of water when reheating to bring the texture back.
Useful tools
Gabriela's kitchen picks
Products selected because they make this recipe easier to prepare.
Some links in this section are affiliate links. If you buy through them, DMT Nutrition may earn a commission at no extra cost to you.
Amazon
KitchenAid Mini Food Chopper
My most-used kitchen gadget for quickly making sauces, purées, hummus and pesto without getting the large food processor out.
Shop on AmazonAmazon
Ninja 3-in-1 Food Processor & Blender
A versatile processor and blender for smoothies, sauces, soups, batters and everyday food preparation.
Shop on AmazonAmazon
Glass Meal-Prep Jars — Set of Four
Handy glass jars for overnight oats, chia puddings, homemade sauces and storing smaller snacks.
Shop on AmazonAmazon
Bamboo Chopping Board Set
Everyday wooden boards for chopping and food preparation that also work beautifully for serving bread, cheese and snacks.
Shop on AmazonAmazon
Silicone Utensils Set
Practical, easy-clean utensils for cooking, stirring, flipping and serving while staying gentle on cookware.
Shop on AmazonAmazon
Glass Meal Prep Containers
My go-to containers for meal preparation, leftovers and keeping the fridge organised. Sturdy, practical and easy to clean.
Shop on Amazon
The paid recipe collection
More recipes for the weeks when you're short on time
50 satisfying, high-protein recipes plus practical meal-preparation guidance for busy weeks.
Explore the recipe book
Keep cooking
