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Spicy Red Lentils & Pumpkin Soup

Spicy Red Lentils & Pumpkin Soup

Red lentils and pumpkin come together beautifully in this quick yet very healthy red lentil & pumpkin soup celebrating autumn flavors.

Red lentils add healthy protein and fiber as well as a healthy dose of potassium, iron, and folate. Pumpkin adds sweetness and loads of vitamins and minerals.

In fact, pumpkin is a highly nutritious food and is considered nutrient dense, meaning that it has lots of vitamins and minerals yet relatively few calories.

I like to serve this soup as a starter which is why I prefer it to be a bit thinner than most classic pumpkin or lentil soups. You don’t want the starter to make you so full that you can’t enjoy the main cause. However, you can easily add more bulk to it by doubling the amount of red lentils.

Up the comfort food factor by serving it with the best garlic bread out there.

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Spicy Red Lentil & Pumpkin Soup

Dea Zoffmann
Celebrate autumn with this soothing and richly flavored soup.
Prep Time 8 minutes
Cook Time 30 minutes
Course Soup
Servings 4 people


  • Blender


  • 250 grams peeled fresh pumpkin, roughly chopped
  • 100 grams peeled celeriac (celery root), roughly chopped
  • 1/2 cup red lentils Double amount if a thicker soup is preferred
  • liter water
  • About 1 teaspoon pink Himalayan or regular sea salt, or more to taste
  • A knob of fresh ginger the size of your thumb, peeled and grated
  • 2 cloves of garlic, minced
  • A pinch of chili flakes, optional
  • Pepper to taste
  • Dry roasted pumpkin seeds to serve, optional
  • Watercress to serve, optional


  • Add all the ingredients to a pot. Bring to a boil and simmer, covered, for about 30 minutes or until the vegetables and lentils have all softened.
  • Blend the soup either using an immersion blender or a standard blender. If using the latter you will probably need to do it over two times.
  • Ladle into bowls and top with pumpkin seeds and watercress, if using.

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