Easy Pumpkin and Lentil Soup

October has always been a time when the vibrant hues of fall foliage beckon us to embrace warmer, more comforting foods. Among my all-time favorite soup recipes, especially for this season, is a delightful pumpkin lentil soup, which has not only become a staple in my meal plan but has also been greatly loved by all who’ve had the fortune to taste it.

Why You‘ll Love This Vegan Pumpkin Lentil Soup

1. Heartwarming Flavors of Fall: This soup encapsulates the very essence of autumn in a bowl. The earthy undertones of lentils combined with the rich, velvety goodness of pumpkin, heightened by a delicate hint of curry, create a taste reminiscent of cozy fall evening.
2. Nutritious and Vegan: Vegan and gluten-free, this soup is a testament to the beautiful amalgamation of health and flavor. Every spoonful offers a wealth of nutrients without compromising on taste, making it a treat for both the palate and the body.
3. Simplicity and Versatility: Whether you’re a seasoned chef or a culinary novice, the ease with which this soup can be prepared is truly delightful. Its versatility shines not only in its adaptability to various cooking methods, such as stovetop or slow cooker, but also in its ability to be paired with numerous accompaniments.

Lentil Health Benefits

Lentils, small but mighty legumes, have long been celebrated for their impressive nutritional profile. Canadian-grown lentils are brimming with essential nutrients, they’re a rich source of protein, making them a staple in vegetarian and vegan diets. Moreover, lentils are packed with dietary fiber, which promotes digestive health and helps stabilize blood sugar levels.

Their abundant minerals, such as iron and folate, support energy production and overall cellular function. Additionally, the presence of polyphenols in lentils may offer antioxidant and anti-inflammatory benefits, fortifying the body’s defences against chronic diseases. Truly, incorporating lentils into one’s diet is a delicious way to nourish the body from the inside out.

Southern Alberta happens to grow 2 varieties of lentils: red lentils (you can find whole and split variations) and green lentils. To learn more about how to cook and prepare lentils, click here!

To learn more about all the important health benefits of incorporating Canadian-grown pulses into your diet and learn more about the Alberta pulse industry, visit https://albertapulse.com/eating-pulses/.

Looking for more pulse recipes? Check out https://albertapulse.com/recipe/.

Ingredients for Creamy Lentil Soup with Pumpkin

• 1 onion, finely chopped
• 4 garlic cloves, minced
• 1 tbsp of curry powder
• 3 cups vegetable broth
• 1 can of pumpkin puree (15 oz)
• 1 can of coconut milk (400 ml)
• 1 cup of cooked lentils
• Salt and ground black pepper to taste
• 1/2 tsp of cinnamon

Note from Christopher

• For those days when pumpkins are scarce, butternut squash puree serves as an excellent substitute!

How to Make Pumpkin Lentil Soup

1. In a pot over medium heat, begin by sautéing the onions and garlic until they’re translucent and aromatic. As they soften, you’ll find the aroma enveloping your kitchen, heralding the beginning of something truly delicious.
2. Add the curry powder, stirring continuously for a couple of minutes. The mix of curry with onions and garlic says comfort, warmth, and depth to me. This is the very foundation of our lentil pumpkin soup.
3. Pour in the 3 cups vegetable broth, followed by the pumpkin puree. If you’ve used canned pumpkin or even butternut squash puree, ensure you mix well to get a smooth consistency.
4. Gently stir in the coconut milk, blending it seamlessly into the mixture. The creaminess of the coconut milk beautifully complements the earthiness of the lentils, making this a vegan and gluten-free delight.
5. Incorporate the cooked lentils. If you’ve made a lentil soup before, you’ll notice how these tiny wonders infuse soups with a richness and body that’s simply unparalleled.
6. Season with salt, ground black pepper, and cinnamon. Allow your soup to simmer over medium heat for about 20 minutes, letting all the flavors meld together.
7. Check for seasoning one last time. Adjust if necessary.

Serve hot, maybe with a side of crusty bread, and enjoy the medley of flavors!

How to make Lentil Pumpkin Soup in a Slow Cooker

Now, while I love this method for an easy, one-pot wonder, for those who love to use their slow cooker, this lentil soup recipe easily adapts. Simply combine all the ingredients and let it cook on low for 6-8 hours. Both methods yield a pumpkin lentil soup that’s bound to make you fall in love.

How Long Does this Pumpkin Lentil Soup Last?

This pumpkin and lentil soup can be safely stored in the refrigerator for up to 4-5 days in an airtight container. Always reheat only the portion you plan to consume.

Can you Freeze Pumpkin and Lentil Soup?

Yes, you can freeze this pumpkin lentil soup. Once cooled, transfer the soup to airtight freezer-safe containers or heavy-duty freezer bags, leaving some space at the top for expansion. Properly stored, the soup can last in the freezer for up to 2-3 months. Thaw overnight in the refrigerator before reheating and serving.

Customizations for Pumpkin Lentil Soup

1. Vegetables: Introduce more depth and texture by adding vegetables such as carrots, celery, or sweet potatoes. These not only enrich the soup’s nutritional value but also impart diverse flavors and textures.
2. Spice it Up: For those who fancy a little kick, consider adding a dash of cayenne pepper or some freshly chopped chili. Alternatively, for a smoky twist, a pinch of smoked paprika could elevate the warmth of the soup.
3. Fresh Herbs: Introduce fresh herbs to brighten the soup. Stirring in some chopped fresh cilantro or parsley before serving can add a burst of freshness. Alternatively, rosemary or thyme can be simmered with the soup for a deeper herbal undertone.
4. Add Some Grains: For an even heartier soup, consider adding grains like quinoa, barley, or rice. These grains not only amplify the soup’s satiety factor but also bring in varied textures.
5. Protein Boost: While lentils are already a fantastic protein source, you could enrich the soup further by adding cubes of tofu, chickpeas, or even tempeh. These additions make the soup even more filling and offer a delightful contrast in texture.

Each customization offers a unique twist on the classic recipe, allowing you to personalize your Pumpkin Lentil Soup to suit your palate, dietary preferences, or simply what’s available in your pantry on a given day.

5 Favorite Sides to Serve with Pumpkin Lentil Soup

1. Crusty Artisan Bread: There’s something deeply satisfying about tearing into a piece of warm, rustic bread and dipping it into a flavorful soup. Whether it’s a classic baguette, sourdough, or a multi-grain loaf, the crispy crust and soft interior make it the perfect companion to our Pumpkin Lentil Soup.
2. Green Leafy Salad: A fresh salad with mixed greens, cherry tomatoes, cucumber slices, and a light vinaigrette can be the ideal counterpoint to the rich and hearty soup. Throw in some roasted pumpkin seeds or walnuts for added crunch and flavor.
3. Garlic Herb Croutons: Homemade croutons, seasoned with garlic and herbs, can add a delightful crunch to the soup. Not only do they enhance the texture, but their aromatic flavor complements the soup’s profile.
4. Roasted Vegetables: Simple roasted root vegetables, such as parsnips, carrots, or beets, drizzled with a touch of olive oil and seasoned with rosemary or thyme, offer a sweet and earthy side that resonates with the soup’s essence. You should try this reader favourite: Oven Roasted Spiced Vegetables.
5. Grilled Cheese Sandwich: For those seeking ultimate comfort, a golden-brown grilled cheese sandwich, perhaps with a touch of gourmet cheeses or herbed butter, can be the perfect side. The melty interior and crispy exterior make each bite a joyous experience when paired with the soup.

Each of these sides enhances the dining experience, turning a simple bowl of Pumpkin Lentil Soup into a wholesome, delightful meal that warms the heart and soul.

Frequently Asked Questions

Can I Substitute the Pumpkin

Certainly! If you’re looking to substitute the pumpkin in the recipe, butternut squash puree is an excellent alternative. It offers a similar texture and a slightly sweeter, nutty flavor that pairs wonderfully with the lentils. Additionally, sweet potato puree can also be used as a substitute, giving the soup a rich and velvety consistency with a subtly different taste profile. Both options seamlessly blend with the other ingredients, ensuring the soup remains delicious and comforting.

Can I Use Brown or Green Lentils for Pumpkin Soup

Absolutely! Brown or green lentils can be used in the pumpkin soup. They both maintain their shape better than red lentils and will give the soup a slightly chunkier texture. Their earthy flavors complement the pumpkin well. Just be mindful of their cooking times, as they might take a bit longer to soften compared to red lentils. Adjust the simmering time accordingly to ensure they’re fully cooked through.

Is Lentil Pumpkin Soup Healthy

Yes, Lentil Pumpkin Soup is healthy! It combines the protein-rich benefits of lentils with the vitamins and fiber of pumpkin. Additionally, the soup provides essential minerals and antioxidants, making it a nutritious and well-balanced meal option that’s both delicious and beneficial for overall health.

Final Thoughts: Easy Lentil Pumpkin Soup

There’s something profoundly satisfying about a pot of soup simmering on the stove. This lentil pumpkin soup, with its blend of pumpkin and lentil, warmed by curry and cinnamon, truly captures the essence of October. Perfect for those who follow a vegan diet, or simply anyone in search of an easy and scrumptious meal.

There you have it! My favorite lentil soup recipe for the season. So, the next time you’re pondering over soup recipes, let this pumpkin and lentil delight be your top pick. It’s a testament to the fact that simple recipes, made with love and good ingredients, often turn out the most delicious.

Happy Cooking!