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Pumpkin and Red Lentil Soup

Pumpkin and Red Lentil Soup

Pumpkin and Red Lentil Soup

In this ultimate fall soup recipe, red lentils give spiced pumpkin soup a velvety texture and extra protein. It makes six servings, so it easily makes enough for a family or a week of meal prep. It’s sure to warm everyone up on a chilly autumn day, while simultaneously satisfying appetites and enticing taste buds.

Pumpkin and Red Lentil Soup

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By: Team Beachbody
Posted in: Recipes, Soups
6 servings
Prep Time
10 min.
Cook Time
35 min.


  • 2 tsp. olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 2 cups cubed pumpkin (or butternut squash)
  • 1 cup dry red lentils
  • 6 cups water
  • 1 tsp. ground ginger
  • 1 tsp. ground cumin
  • Cayenne pepper (to taste; optional)
  • Sea salt and ground black pepper (to taste; optional)


Here is your instruction:

  1. Heat oil in large saucepan over medium-high heat.

  2. Add onion; cook, stirring frequently, for 5 to 6 minutes, or until translucent.

  3. Add garlic; cook for 1 minute, or until tender.

  4. Add pumpkin, lentils, and water. Bring to boil. Reduce heat; gently boil, covered, for 20 to 25 minutes, or until pumpkin is soft. Remove from heat.

  5. Place soup in a blender or food processor, in small batches; cover with lid and kitchen towel. Blend until smooth.

  6. Return soup to sauce pan over medium heat. Add ginger and cumin. Season with cayenne, salt, and pepper, if desired; cook, stirring constantly, until soup is hot.

  7. Ladle soup into 6 serving bowls.

Recipe Notes

Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore increasing the chance of overflowing.

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Nutrition Data Pumpkin and Red Lentil Soup

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