Golden Pumpkin Lentil Soup

LunchDinner
Written By Jasmine Oceguera

The Stor

This Golden Pumpkin Lentil Soup is like fall sunshine in a bowl- creamy, comforting, and full of warm flavor without a drop of dairy or oil. It started as one of those cozy kitchen experiments where I just wanted something simple, nourishing, and grounding after a long day.

The red lentils make it naturally silky, the pumpkin adds a subtle sweetness, and the curry spices bring everything to life in the most comforting way.

It’s easy to make, beautifully balanced, and somehow feels both nourishing and a little fancy- the kind of meal that makes an ordinary weeknight feel special.

Wh You’ll Love It

  • Golden and comforting: The warm curry spices, pumpkin, and creamy lentils make every bite feel like a hug from the inside out.

  • Full of cozy fall flavor: With hints of ginger, cumin, and turmeric, it’s fragrant, slightly sweet, and deeply satisfying- the kind of soup that makes your whole kitchen smell amazing.

  • Simple, nourishing ingredients: Made entirely with wholesome pantry staples and easy steps, it’s a cozy one-pot recipe you can throw together anytime you need something warm and grounding.

Nutrition Spotlight

  • Pumpkin is rich in beta-carotene, an antioxidant that supports vision, immune health, and skin renewal.

  • Red Lentils provide plant-based protein, iron, and fiber to help maintain steady energy and satiety.

  • Pepitas offer healthy fats, magnesium, and zinc, supporting heart health and overall balance.

Ke Ingredients

 

Choose Your Own Advture

Here's some other options

  • Swap the Pumpkin: Try butternut squash or sweet potato purée for a similar creamy texture and sweetness.

  • Switch the Spice: Trade the curry blend for smoked paprika and chili powder for a Southwestern twist, or garam masala for deeper Indian flavor.

  • Make It Smooth: Blend part or all of the soup if you prefer a silky texture instead of chunky.

  • Top It Off: Swap pepitas for toasted almonds, coconut flakes, or a swirl of peanut butter for some healthy fat.

Let’s Make It!

Step 1: Dice the onion and carrots, mince the garlic, and chop the potato into small cubes.

Step 2: Cook the onion, carrots, and garlic with small splashes of water until tender and lightly golden.

Step 3: Add in the potatoes, lentils, spices, and water. Cook for 20-25 minutes.

Step 4: Stir in the pumpkin purée, lemon juice, and salt. Top with toasted pepitas and serve.

 

What You’ll Need

  • Small saucepan – for boiling the potatoes

  • Medium soup pot – to cook the lentils and combine everything

  • Nonstick pan – for sautéing the vegetables

  • Cutting board + sharp knife – for dicing your veggies

  • Measuring cups + spoons – for measuring everything

  • Spatula or wooden spoon – for stirring and mixing

Ingredients

Legumes

  • 1 cup dry red lentils

Vegetables

  • 1 small onion, diced

  • 3 garlic cloves, minced

  • 1 cup diced carrots (about 2 medium)

  • 1 cup diced white potato (about 1 - 1 1/2 medium)

  • 1 cup pumpkin puré

Flavorings & Seasoning

This blend gives medium heat. For a milder soup, start with half the curry + cumin.

  • 1 tsp turmeric

  • 1 tsp ground ginger

  • 1 tsp cumin

  • 2 tsp curry powder

  • 1/2 tsp black pepper

  • 1–1 1/2 tsp salt, to taste

  • 2 Tbsp nutritional yeast (optional)

  • 1 Tbsp lemon juice

For Serving

  • 1 Tbsp toasted pepitas (shelled pumpkin seeds)

nstructions

  1. Prep your veggies.
    Dice the onion and carrots, mince the garlic, and chop the potato into small cubes.

  2. Sauté the aromatics.
    Heat a splash of water (or a bit of oil, your choice!) in a large soup pot. Add the onion, carrot, and garlic. Cook for 5–7 minutes, stirring occasionally, until softened and fragrant.

  3. Add the potatoes, lentils, pumpkin, and spices.
    Stir in:

    • diced potato

    • dry red lentils

    • turmeric

    • ginger

    • cumin

    • curry powder

    • black pepper

    • (and nutritional yeast if using)

    Cook for 1 minute to wake up the spices.

  4. Add the water + simmer.
    Pour in 4 cups of water (or veggie broth for extra depth).
    Bring to a boil, then reduce to a simmer.

    Cook for 20–25 minutes, stirring occasionally, until:

    • the lentils are soft

    • the potatoes are tender

    • the soup has thickened and turned creamy

  5. Season + brighten.
    Stir in the lemon juice, pumpkin purée, and salt.
    If the soup is too thick, add a splash more water to reach your desired consistency.

  6. Toast the pepitas.
    In a dry pan, toast the pepitas for 1–2 minutes until fragrant.
    This adds crunch + nuttiness.

  7. Serve.
    Ladle into bowls, sprinkle with pepitas, and enjoy your golden, silky bowl of fall comfort.

otes & Storage

  • Make it your way:
    Leave the soup chunky for a hearty texture, or blend part (or all) of it for a creamier, smoother finish. Both versions are delicious.

  • Adjust the heat:
    The spice blend brings a medium warmth. For a milder soup, start with half the curry powder and cumin, then add more to taste.

  • Add more depth:
    A splash of coconut milk or a spoonful of cashew cream at the end will make it extra silky and cozy.

  • Storage:
    This soup keeps well in the fridge for up to 4 days and freezes beautifully for up to 2 months. Reheat on the stove with a splash of water or broth if it thickens.

 
 
Jasmine Oceguera
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