Pumpkin and Red Lentil Soup

Pumpkin and Red Lentil Soup

In this ultimate fall soup recipe, red lentils give spiced pumpkin soup a velvety texture and extra protein.

It makes six servings, so it easily makes enough for a family or a week of meal prep. It’s sure to warm everyone up on a chilly autumn day!

4.25 from 20 votes

Pumpkin and Red Lentil Soup

Red lentils give spiced pumpkin soup a velvety texture and extra protein.

Keyword soup
Prep Time 10 mins
Cook Time 35 mins
Total Time 45 mins
Servings 6 servings
Calories 146 kcal
Author BODi


  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 2 cups cubed pumpkin (or butternut squash)
  • 1 cup dry red lentils
  • 6 cups water
  • 1 tsp. ground ginger
  • 1 tsp. ground cumin
  • cayenne pepper (to taste; optional)
  • sea salt and ground black pepper (to taste; optional)


  1. Heat oil in large saucepan over medium-high heat.

  2. Add onion; cook, stirring frequently, for 5 to 6 minutes, or until translucent.

  3. Add garlic; cook for 1 minute, or until tender.

  4. Add pumpkin, lentils, and water. Bring to boil. Reduce heat; gently boil, covered, for 20 to 25 minutes, or until pumpkin is soft. Remove from heat.

  5. Place soup in a blender or food processor, in small batches; cover with lid and kitchen towel. Blend until smooth.

  6. Return soup to sauce pan over medium heat. Add ginger and cumin. Season with cayenne, salt, and pepper, if desired; cook, stirring constantly, until soup is hot. 

Recipe Notes

Tip: Blend small batches in blender or food processor to prevent overflowing.

Nutrition Facts
Pumpkin and Red Lentil Soup
Amount Per Serving (1 serving)
Calories 146 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 59mg3%
Carbohydrates 24g8%
Fiber 4g17%
Sugar 1g1%
Protein 9g18%
* Percent Daily Values are based on a 2000 calorie diet.

Pumpkin and Red Lentil Soup | Beachbody Blog

Container Equivalents
1 Green
1 Yellow
½ tsp.

2B Mindset Plate It!
A great FFC as part of lunch. For the vegan plan add veggies for a great lunch.

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