Red Lentil-Pumpkin Soup

Red Lentil-Pumpkin Soup Recipe
Photo: Johnny Autry; Styling: Cindy Barr
The hearty crunch of pumpkin seed adds wonderful contrast to this rich, creamy soup.


Serves 4
Total time: 28 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-on: 28 Minutes
Total: 28 Minutes

Nutritional Information

Calories 291
Fat 7.5 g
Satfat 1 g
Monofat 2.7 g
Polyfat 2.2 g
Protein 17 g
Carbohydrate 41.1 g
Fiber 9.8 g
Cholesterol 1 mg
Iron 4.2 mg
Sodium 648 mg
Calcium 74 mg


2 teaspoons canola oil
1 cup chopped onion
1 teaspoon minced garlic
3 1/2 cups organic vegetable broth, divided
1 cup dried small red lentils
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/8 teaspoon ground red pepper
1 cup water
3/4 cup canned pumpkin
1 tablespoon grated peeled fresh ginger
1 tablespoon fresh lemon juice
3 tablespoons plain low-fat yogurt
1/4 cup unsalted pumpkinseed kernels, toasted
1/4 cup chopped fresh cilantro


1. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and garlic to pan; sauté 4 minutes. Stir in 3 cups broth, lentils, and next 4 ingredients (through red pepper); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until lentils are tender. Place the lentil mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Return lentil mixture to pan over medium heat. Add remaining 1/2 cup broth, 1 cup water, and pumpkin to pan; cook 3 minutes or until thoroughly heated. Stir in ginger and lemon juice. Ladle 1 1/2 cups soup into each of 4 bowls; top each serving with about 2 teaspoons yogurt, 1 tablespoon pumpkinseeds, and 1 tablespoon cilantro.