Pumpkin Soup with Lentils


Canned pumpkin takes a walk on the savory side in this hearty, healthy vegetarian soup. You can curl up with a bowl of this soup recipe in about 45 minutes start to finish.

Prep Time:
20 mins
Cook Time:
25 mins
Total Time:
45 mins


  • 1 small sweet onion, cut into wedges

  • 1 yellow sweet pepper, seeded and sliced

  • ½ cup yellow lentils or lentils, rinsed and well drained

  • 1 tablespoon olive oil

  • 2 teaspoon grated fresh ginger

  • 1 teaspoon curry powder

  • 1 teaspoon ground cumin

  • 32 ounces chicken or vegetable stock

  • 1 15 ounce can pumpkin

  • Salt and ground black pepper

  • Freshly grated nutmeg (optional)

  • Snipped fresh flat-leaf Italian parsley (optional)


  1. In a 4- to 5- quart Dutch oven cook onion, sweet pepper, and lentils in hot oil over medium-high heat for 2 minutes. Whisk in ginger, curry powder, cumin, stock, and pumpkin puree. Bring to boiling; reduce heat to medium-low. Simmer, covered, for 25 minutes or until lentils are tender, stirring occasionally. Season to taste with salt and pepper.

  2. To serve, ladle into bowls and sprinkle with grated nutmeg and flat leaf parsley.

    Pumpkin Soup with Lentils
    Andy Lyons

Nutrition Facts (per serving)

189 Calories
4g Fat
29g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 189
% Daily Value *
Total Fat 4g 5%
Saturated Fat 1g 5%
Sodium 548mg 24%
Total Carbohydrate 29g 11%
Total Sugars 7g
Protein 11g
Vitamin C 92mg 460%
Calcium 58mg 4%
Iron 4.3mg 24%
Potassium 589mg 13%
Folate, total 143.3mcg
Vitamin B-6 0.3mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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