This veggie-packed pumpkin lentil soup is comforting and super flavorful. Finished with a swirl of green pesto for a hearty soup that’s ready in under 40 minutes.
If you’re craving more cozy soup recipes, try my Roasted pumpkin soup with feta and chorizo, Tuscan soup with tortellini, or this Bean soup next.
Why I love this pumpkin soup
This soup has everything I crave on a chilly evening! It’s hearty, full of my favorite vegetables, and made with just a handful of wholesome ingredients you can easily replace or skip. Perfect for an easy weeknight dinner or a lazy Sunday lunch.
Pro tip
Keep the soup chunky for extra texture or blend it silky smooth, whatever keeps the picky eaters happy.
The cream gives this soup its silky texture, while pumpkin, eggplant, and spinach add depth and color. I used yellow lentils (also known as blond lentils), but red lentils work just as well. A spoonful of green pesto brings it all together with a bright, fresh finish.
Watch the recipe video
Follow my step-by-step VIDEO or join me on YouTube to make this warming soup together!
Which pumpkin is best for pumpkin soup?
- Hokkaido pumpkin (Red Kuri squash): My top choice! It has a sweet, nutty flavor and silky texture. The best part? Its thin skin softens when cooked, so you can blend it right into the soup, no peeling required.
- Butternut squash, sugar pumpkin (pie pumpkin), or Kabocha squash: All are delicious alternatives with a rich, slightly sweet taste, but you’ll need to peel them first.
Variations
- Try using kale instead of spinach, or zucchini instead of eggplant for a little twist.
- Pre-cut pumpkin works great too and saves time.
- For a dairy-free version, swap the cream for coconut milk.
- And while you can skip the pesto, it really adds a lovely burst of flavor, and makes the soup look extra pretty when serving guests.
Storage tips
- Fridge: Store the soup in airtight containers and refrigerate for up to 3 days. Reheat gently on the stovetop over medium heat, adding a splash of water or broth if it thickens too much.
- Freezer: Let it cool completely, then transfer to freezer-safe containers and freeze for up to 3 months. Thaw overnight in the fridge and reheat on the stove until warmed through.
Creamy Pumpkin Lentil Soup
Ingredients
- 1 tbsp olive oil
- 1 tbsp unsalted butter
- 1 onion - diced
- 2 garlic cloves - minced
- 2 carrots - peeled and diced
- 1.1 pounds pumpkin - unpeeled Hokkaido pumpkin, diced
- 1 eggplant - diced
- 1 tsp salt
- 1 tsp coarsely ground black pepper
- ½ cup lentils - yellow or red
- 1 cup puréed tomatoes
- 4 cups vegetable broth - or chicken broth
- 1 cup cream 20% fat
- 1 cup spinach
- green pesto - for topping
Instructions
- Get your prep done before you start cooking: Dice the pumpkin, carrots, eggplant and onion. Mince the garlic cloves.
- Heat oil and butter over medium in a large pot. Add carrots, onion and garlic. Cook for 3 minutes. Add pumpkin, eggplant, salt and pepper. Cook for 3 minutes.
- Add lentils, puréed tomatoes and vegetable broth. Stir to combine and bring to a boil. Cover, reduce heat to medium low and simmer for 20 minutes.
- Stir in cream and spinach. Simmer, uncovered, for 5 minutes.
- Taste and adjust salt and pepper. Enjoy!
Video
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