Try our healthy pumpkin and lentil soup recipe 2023

Pumpkin and lentil soup  

Pumpkin and lentil soup is a nutritious and flavorful soup that's perfect for chilly days. Here's a simple recipe that you can try at home:


  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon grated ginger
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon cayenne pepper (optional)
  • 1 pound pumpkin, peeled and cubed
  • 1 cup red lentils, rinsed and drained
  • 4 cups vegetable broth or chicken broth
  • Salt and black pepper, to taste
  • Fresh cilantro, chopped (optional)
pumpkin and lentil soup recipe 2023


  1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until softened, about 5 minutes.
  2. Add the minced garlic, grated ginger, ground cumin, ground coriander, ground turmeric, and cayenne pepper (if using) to the pot. Stir well and cook for another 2 minutes.
  3. Add the cubed pumpkin and red lentils to the pot, and stir to combine with the spices and onions.
  4. Pour in the vegetable or chicken broth and bring the soup to a boil. Reduce the heat to low and let the soup simmer for about 20-25 minutes, or until the pumpkin and lentils are tender.
  5. Use an immersion blender or transfer the soup to a blender and blend until smooth.
  6. Season the soup with salt and black pepper to taste.
  7. Serve the soup in bowls and garnish with chopped fresh cilantro, if desired.
  8. Enjoy your delicious and hearty pumpkin and lentil soup!

Let me know in the comment box if you have any questions or suggestions.

Pumpkin and lentil soup Nutrition information

Here is the nutrition information for the given recipe per serving (assuming it makes 6 servings):

  • Calories: 226
  • Total fat: 6.9g
  • Saturated fat: 1.0g
  • Cholesterol: 0mg
  • Sodium: 860mg
  • Total carbohydrate: 32.9g
  • Dietary fiber: 10.7g
  • Total sugars: 3.7g
  • Protein: 10.3g

Health Benefits of pumpkin and lentil soup

⇒ High in Fiber
Pumpkin and lentils are both high in fiber, which helps to promote healthy digestion and regulate bowel movements.

⇒ Good Source of Protein
Lentils are a good source of plant-based protein, which is important for building and repairing tissues in the body.

⇒ Vitamin and Mineral Rich
Pumpkin is packed with essential nutrients like vitamin A, vitamin C, potassium, and iron, while lentils are a good source of folate, iron, and manganese.

⇒ Immune System Support
The high vitamin A and C content in pumpkin soup can help support a healthy immune system. A strong immune system is crucial for fighting off infections and diseases.

⇒ Blood Sugar Regulation
The fiber and protein in pumpkin and lentil soup can help regulate blood sugar levels, making it a good option for people with diabetes or those looking to maintain healthy blood sugar levels.

⇒ Weight Management
Pumpkin and lentil soup is low in calories and high in fiber and protein, which can help promote feelings of fullness and aid in weight management.

⇒ Anti-Inflammatory Properties
The spices in pumpkin and lentil soup, such as turmeric and cumin, have anti-inflammatory properties. These properties may help reduce inflammation in the body, which is associated with many chronic health conditions.

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