Easy Pumpkin Red Lentil Soup
on Sep 12, 2024
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This pumpkin red lentil soup will take you just 20 minutes to make. Rich and creamy, filling and nutritious, and with a warming hit of Thai spices, it’s an easy, cozy and budget friendly meal perfect for cooler days.
Why you’ll love it
When your mind starts to turn to pumpkin recipes in the Fall, you may at first think of your favorite sweet treats such as pumpkin pie or this amazing healthy pumpkin cake (with pear!).
But the versatility of pumpkin means that it’s also delicious in a savory dish. I call this roast pumpkin feta salad amazing for very good reason, and we always have some of this butternut squash and chicken curry in our freezer!
But when it’s a comforting and filling soup you’re in the mood for, this pumpkin red lentil soup won’t let you down.
Here’s a summary of what you’ll love:
- Quick and easy. You’ll need around 10 minutes to prep the ingredients and another 10 minutes to simmer it on the stove.
- Simple, budget friendly ingredients. In-season pumpkin, humble red lentils and a small amount of other cupboard and pantry staples make this easy on the wallet.
- Rich, creamy, warming, satisfying, and bursting with flavor.
- Full of good-for-you ingredients. It’s also naturally vegan, gluten free and dairy free, if that’s important to you.
- Make ahead friendly. This is perfect for prepping ahead and getting in the fridge ready for busy work lunches. Alternatively, it’s definitely freezer friendly!
- Slow cooker option. Prefer to come home to the soup all ready to eat? The recipe is easy to adapt for your slow cooker and of course I’ll share exactly how!
About the ingredients
You’ll find a full list of ingredients with amounts in the recipe card below. But here’s a summary of what you need to know.
- Onion: You can use any type. The onion provides a savory depth of flavor to complement the mild, sweet flavor of the pumpkin.
- Pumpkin: If available, I always use ready-chopped cubes of pumpkin to save time. In my local store, it’s available both fresh or frozen – either are fine. In a pinch, you can even use a can of pumpkin puree instead.
- Fresh garlic and ginger: Both of these elevate the soup with more complexity of flavor – don’t skip them!
- Thai red curry paste: I aim for a high quality curry paste including chili, lemongrass, shallot, galangal, kaffir lime, coriander, cumin, and shrimp paste. Authentic brands from Thailand are usually a reliable choice.
- Tomato paste: The concentrated stuff. This adds a little tang as a contrast to the mild pumpkin flavor.
- Split red lentils: These are ideal for adding to soups as they cook much faster than other types of lentils. They’ll help thicken the soup and contribute to the delicious creamy texture.
- Coconut milk: Use full fat coconut milk, not light, for maximum creaminess.
- Vegetable broth (stock): Vegetable broth keeps the soup vegan, but feel free to use chicken broth instead if you like.
- Fresh cilantro/coriander: This curried red lentil and pumpkin soup is even more delicious with tasty toppings added, and fresh cilantro is the easiest of all. I love the pop of bright green and citrusy and slightly peppery flavor on top of the soup.
How to make easy pumpkin red lentil soup
Start by cooking the onion in a little oil for a few minutes. Then add the garlic and ginger.
Now all you have to do is stir in all the other ingredients (apart from the fresh coriander).
Pop a lid on the pot and bring it to the boil, then let it simmer for about 10 minutes or until the red lentils are tender.
Blend the soup either with an immersion blender (hand-held), or in a food processor, until smooth and creamy.
Season well to taste (start with a little then taste to see). Serve out into bowls and sprinkle each with plenty of the fresh coriander.
Helen’s Top Tips
- Consider keeping chopped pieces of ginger in the freezer. It’s easy to slice off the peel while it’s still frozen. This way, you’ll always have it on hand when the mood to make a red lentil pumpkin soup strikes!
- If you would prefer the soup to be a little bit chunky, take half of it out of the pot before blending – then add it back into the pot!
- This soup is a little spicy with the 2 tablespoons of curry paste! If you’d prefer it to have a milder taste, simply reduce the amount of curry paste to just 1 to 1.5 tablespoons.
- This is a thick soup. If you would prefer it to be thinner, add an extra cup of vegetable broth (or water) before simmering.
- If you prefer, you can make this in your slow cooker so it’s ready to blend when you come home from a busy day (instructions in FAQs below).
- Why not double the recipe so you can freeze more for later? Suddenly winter won’t seem so bad!
More topping ideas
I usually keep my Thai pumpkin and lentil soup simple. I sprinkle it with fresh coriander and serve with these 2-minute toasts with olive oil and salt. Mmm.
Since the soup has a spicy kick, I also love to swirl a big spoonful or two of Greek yogurt (or other plain yogurt) into it to serve. Just wait until the soup has cooled a little so the yogurt doesn’t curdle.
If you want to be fancier, however, you can:
- sprinkle your soup with some toasted pumpkin seeds, mixed seeds and nuts, or dukkah.
- go classic and scatter with lots of croutons. For something a little different, go with these amazing halloumi bites!
- squeeze over some lime juice. It goes very well with the other Thai flavors in the soup.
- make some of these pesto cheese twists for dunking. My favorite, especially if serving to guests!
- Wild card option – throw together some of this amazing homemade gnocchi made with just ricotta cheese, parmesan and flour, cook, then sprinkle over the top of the soup. Yum.
Recipe FAQs
It’s possible, but red split lentils cook much faster and have a creamy consistency when cooked and blended into the soup.
Let it cool, then store in an airtight container in the refrigerator for 4 to 5 days. To reheat, either reheat gently in a saucepan again on the stove, or cover and microwave for 3 to 4 minutes or until piping hot again.
Simply cool in freezer safe containers, put on a lid and freeze for up to 3 months. Don’t fill glass containers too much. Leave at least an inch at the top of the container to allow for expansion as the soup freezes. Ziploc freezer bags work well for soups, too.
Yes! If your slow cooker has a sauté function, you can make it exactly as in the stove top version, and then cook on low for 6-8 hours (longer if you like – or 4 hours on high if you’re short on time). If it doesn’t, just sauté on the stove before transferring to the slow cooker, or just skip the sautéing – it won’t matter too much. The only difference is that you’ll reduce the amount of vegetable stock to 2 cups instead of 3 as on the stovetop.
A few more easy soups
Easy Pumpkin Red Lentil Soup
Ingredients
- 1 onion, chopped
- 2 garlic cloves, crushed
- 1 inch fresh ginger, finely sliced or grated
- 17 ounces pumpkin, about 3-3½ cups, uncooked, cubed (I use ready-chopped either fresh or frozen)
- 2 tablespoons Thai red curry paste, (reduce amount to 1 to 1½ tablespoons if you'd like the soup to be less spicy)
- 2 tablespoons tomato paste , (concentrate)
- 1 cup dried red split lentils
- 1 can coconut milk, full fat (not light)
- 3 cups vegetable broth, (stock) Add an extra cup for a slightly thinner soup.
- salt and pepper to taste
- 1 bunch fresh coriander, to sprinkle over generously at the end
Instructions
- Cook the onion for a couple of minutes in a large pot with a lid on a medium high heat until softened. Stir in the garlic and ginger.1 onion, 2 garlic cloves, 1 inch fresh ginger
- Stir in the pumpkin, curry paste, tomato paste, lentils, coconut milk and broth (stock).17 ounces pumpkin, 2 tablespoons Thai red curry paste, 2 tablespoons tomato paste, 1 cup dried red split lentils, 1 can coconut milk, 3 cups vegetable broth
- Put the lid on the pot while you bring the mixture to the boil. Then take off the lid, turn the heat down a little and simmer for around 10 minutes or until the lentils and pumpkin are tender.
- Blend until smooth with an immersion blender (hand held blender) or in a food processor. Add salt and pepper to taste. Scatter with the fresh coriander to serve.salt and pepper to taste, 1 bunch fresh coriander
That has to be the prettiest crock pot ever! And the soup looks amazing! I love pumpkin with asian flavors 😉
Glad you like it, Allie … it’s good to have a few different pumpkin soups up your sleeve – they’re so healthy, after all!
So sorry your first recipe in your new crock pit didn’t turn out as planned – btw, I was not aware o lessening the water to be added either!
But you sure made up for your first recipe with this one – Helen this looks gorgeous – mouthwatering – decadent – hearty – I wish I could grab me a bowl with some crusty bread! What a genius combo of lentils and pumpkin!
Hi, Shashi! Thanks for the encouragement. Now I’m planning lots of other yummy recipes to cook in the new crock pot. Got to make the most of it during the winter months!
Hi Helen, have never seen a crock pot like this before, love it! great tips and a lovely soup also HAPPY BIRTHDAY!
Aw, thanks, Cheri!! If I have to have yet another birthday, then at least I can celebrate it with a lovely gift like this!
Hello Helen – I am home all week solo so made a pot of this just now all for myself! I feel so good eating it with all the Vit A and fiber in it and it is so yummy. I kicked up the heat with some more spice because I love spicy food but can’t wait to have another bowl! Thanks for posting!
Oh, how exciting that you gave this a go! So happy that you liked it! Mr. Scrummy and I finished ours up yesterday and actually it was borderline a bit too spicy. I think it depends on which brand of paste you buy. Anyway, it’s easy enough to crank up the heat if you want to, just like you did. 🙂
What a gorgeous hearty soup! I plan to make a squash soup tomorrow and hope it’s half as good as yours looks!
Thanks, Liz! Of course yours will be just as good – if not better! 🙂
I want your crockpot, love that you can brown your meat in it! I am totally guilty of dumping everything in and running. If it doesn’t turn out flavorful, I figure it’s not meant to be 🙂 But I do like your tip about rolling in the flour, I will have to try that one! One tip that I read somewhere is to layer the ingredients based on cook time: meat at the bottom, veggies at the top. Hasn’t really made a difference in my hands, though.
Looks like a delicious soup, Helen!
Haha … to be honest, I usually dump the ingredients in and run, too! It’s just good to know that there are ways to make things even more delicious if you make the effort! I’ve read the layering tip, too – I think that’s great for casseroles.
So glad you like this, Denise!
Love the crockpot tips and what a delicious comforting soup recipe, I can’t wait to try it.
Thanks so much! 🙂
I’m sure the meal was perfect being shared with a special friend. The only way I will eat lentils is in a soup. Love the peeping tom tip 🙂
Hahaha .. that’s my favourite tip, too. You can’t taste the lentils in this soup at all, really. It’s just good to know all that wonderful goodness is in there!
Cet soupe a l’air superbe ! J’adore soupes et j’aime aussi le faire dans une cocotte en fonte comme toi ! C’est un beau cadeaux qui t’on fait tes parents ! Ta copine a du se régalé 😉
Merci, Eva! 🙂
First, happy belated birthday! Second, you’ve entertained me once again — I always get a good chuckle here, Helen (don’t be a peeping Tom). 🙂 I love your crock pot tips, and rolling the meat in flour after browning is a wonderful idea that I need to try! This soup sounds so delicious — I love the sound of that combo!
Thanks so much, Marcie … for saying that I make you chuckle (blush, blush) and for the birthday wishes. I wasn’t too happy about another year ticking by, but I was certainly happy about my crock pot. I actually haven’t tried the rolling in flour tip yet, but I’m going to try it soon! Hope it works well for you!
Your tips crack me up!! I felt like you were talking straight to me because I am an offender of all, but especially being a Peeping Tom! I never in a million years would have thought to make a lentil pumpkin soup, and even if I did I probably wouldn’t have thought to blend it to make it smooth so THANK YOU! This is really cool!! And the Thai flavours? YUM. Pinning!
Oh, your comments always make me feel so happy and encouraged, Nagi, so thank you, too! I’m really happy to have given you an idea you’d like to try. That’s why I love reading others’ blogs so much (especially beautiful ones like yours) because I get so many ideas that I never would have thought of myself. Thanks so much for pinning, too – really appreciate that!
This looks RIDICULOUSLY amazing – yum! Love the fall colours, and red lentils are one of my favourite easy ingredients!
Hello, Alessandra! Thanks so much for ‘liking’ the soup so enthusiastically. This is the first time I’d ever added lentils to a soup, but it won’t be the last. Worked really well and made for a very healthy soup!
Love the tip about adding freshness at the end! Such a great idea!
Hi Chris … thanks so much! I was trying to add some tips that weren’t so ‘obvious’. These are all quite obvious, I guess, but easy to forget – so glad you appreciated the freshness tip!
Happy belated birthday! So glad you got a crockpot! I use mine all the time and it makes such amazing dishes – much like this dish you have here! It reminds me of a little Thai place in DC I used to frequent. I went once around this time of year and every dish on the menu contained pumpkin it – it was incredible! I can’t wait to try your recipe!
Thanks so much for the birthday wishes, Kathleen! I’m pretty excited about all the tasty dishes I’m going to make in my crockpot this winter. Of course the best part is how easy it makes dinner time. If I ever visit DC, I’d love to visit that restaurant. I love Thai and I love pumpkin, so I guess I couldn’t really go wrong!
I love the deep flavors slow cooker soups have, but I rarely use mine! Well, I guess I should start, thanks for the amazing tips Helen, they do make a lot of sense. I need this yummy soup on a cold day like today!
I’m the same as you, Mira. I love my slow cooker, but don’t use it as much as I should. There are so many amazing recipes around, it’s a shame not to! Thanks for the encouraging comment 🙂
I love pumpkin soups, and this one looks SO good. I’m a big fan of lentils and spice, so I know I’d love this one.
My slow cooker is such a life saver! I can’t agree more with your tips. I am a big fan of prepping the night before, so I don’t have to rush in the morning.
Hi, Ashley! So glad you like the soup. I’ve actually never tried prepping the night before, but now that I’ve written these tips I think I’d better give it a go … haha!
Aren’t crock pots amazing? I use mine year round, but especially when the weather gets colder. This soup looks delicious, Helen! I just made a pumpkin soup too, though not in the crock pot. I’m loving the thai flavors!
Hi, Gayle! Thanks so much! I’m going to make a pact with myself to try to use my crock pot at least once a week. 🙂
So funny Helen, I just got a crock pot! This post comes at the perfect time. We’ve just made chicken (shredded chicken – mmm!), but as it gets a little chillier Ive been dreaming about soups. Soups, soups, and more soups. This one looks so hearty and warm, I’m going to add it to my list!
So glad this was good timing, Alyssa! Your shredded chicken sounds wonderful. I’m keen on trying some pulled pork too … mmmm! The possibilities are endless!
This soup looks absolutely fantastic! I am in love.
Thanks, Jocelyn 🙂
Your soup is one bowl of creamy goodness in that beautiful crock pot!! Love the Thai red curry paste in there, Helen. We are looking for a crock pot as well where the meat can be browned on the stove top and slowly cooked after. The flavors really taste much richer. Thank you for the great tips 🙂
Cheers,
J+C
Hi, Judit & Corina! So glad you like this. I would definitely recommend this type of crock pot – I was going to include the link but couldn’t find it on Amazon, but anyway I’m sure you’ll be able to choose something similar. Glad you like the tips!