red lentil soup

Pumpkin Red Lentil Soup With All the Fall Flavors

Tami Steggell shares the recipe for pumpkin lentil soup.

Find more recipes from Tami on Instagram, @bitemeindustries.


Pumpkin Red Lentil Soup


  • 2 tablespoons olive oil
  • 1 onion, chopped (1 1/2 cup)
  • 3 medium carrots, peeled and chopped (1 cup)
  • 3 cloves garlic, minced
  • Dash of red pepper flakes
  • 2 sprigs of Thyme
  • 2 Tbs curry powder
  • 1 Tbs Knorr Chicken Boullion
  • Salt + Pepper, to taste
  • 1 bay leaf
  • 6 cups chicken broth (1 ½ Qt – 1419 ml)
  • 1 can (15 oz) pumpkin puree
  • 1 1/2 cups red lentils, split
  • 1/2 lemon, juice of (1 tablespoon juice)
  • 5 oz lacinato kale, chopped (or spinach)
  • Optional: For additional protein, I like to add Costco Roast Chicken.


1. Add olive oil to a large pot or Dutch oven
2. Over medium-high heat. Stir in the onion and carrots. Sauté for about 5 minutes or until onion is translucent.
3. Stir in the curry powder, garlic and thyme, sauté for 1 minute.
4. Add the bay leaf, red pepper flakes, broth, pumpkin, and lentils. Bring to a simmer and cook until lentils are soft, about 10-12 minutes. This is what I love about lentils, they are so quick!
5. Stir in the lemon juice and chopped kale (or spinach). Cook just until kale is wilted.
6. Season with salt and pepper to taste.
7. Garnish with chopped cilantro. Enjoy with fresh tartine bread.


  • In this version I am using canned pumpkin to capture and enhance the presence of pumpkin, and for quick and easy preparation.
  • You can also use fresh pie pumpkin to achieve more of a squash texture and focus. Simply cook a small 2 lb pie pumpkin and add the baked center, scraped from the skin. It takes approximately 45-40 minutes to bake a small pie pumpkin on 350 degrees F (176 C)

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