Easy Healthy Meal Ideas: Pumpkin and Lentil Soup

October is a time for pumpkins, and while pumpkin pies and pumpkin spiced lattes may steal the spotlight, they’re not for me. Personally, I’m not a big fan of sweet pumpkin treats, but give me a hearty, flavorful soup, and I’m sold! This pumpkin lentil soup is the perfect fall recipe—healthy, filling, and incredibly easy to make. Packed with wholesome ingredients and cozy autumn flavors, it’s a great way to enjoy pumpkins in a savory, satisfying dish. Whether you’re looking for a quick weeknight dinner or a comforting bowl for chilly October evenings, this pumpkin soup recipe is sure to hit the spot.

Ingredients:

Makes 4 servings

2 cups boiled and mashed pumpkin (or squash)
½ cup boiled and mashed orange carrots
2 cups cooked yellow lentils (toor or mung dal)
2 cups vegetable stock (or water)
Salt to taste
2 tbsp butter or oil for tempering
1 tsp grated ginger
Coarsely ground pepper
Roasted and ground cumin seeds
Drizzle of cream to garnish (optional)
Roasted pumpkin seeds for garnish (optional)

Method:

Sieve the boiled pumpkin and carrot to remove seeds and fibre.
I usually take out as many seeds as I can before boiling the pumpkin. Then rinse it and roast it to use as a crunchy topping for the soup.
Cook the pumpkin, carrots, lentils, and stock on medium heat till it comes to a boil.
Add salt to taste.
In a small pan, heat the oil or butter.
Once it’s hot, add the ginger and pepper. Cook till it sizzles.
Add this to the soup and remove it from heat. Mix well.
Garnish with a drizzle of cream or sprig of parsley. Add the roasted pumpkin seeds if using.
The roasted cumin seeds are *chef’s kiss* —do not skip it.
Serve piping hot.

I usually meal prep and have the boiled pulp in my freezer. Once that’s done, the soup itself is incredibly easy to make, making it a go-to recipe for busy weeknights.

This pumpkin soup is not just delicious—it’s also packed with nutrients. Pumpkin is a great source of vitamins A and C, while lentils are rich in protein and fiber, making this soup both satisfying and nourishing. The creamy texture of the pumpkin pairs beautifully with the earthy flavor of the lentils, creating a warm, comforting dish you’ll want to make all season long.

What’s even better? This recipe is versatile! You can add your favorite spices like cumin, turmeric, or smoked paprika for extra flavor. For a heartier meal, serve it with crusty bread or top it with a dollop of yogurt and fresh herbs.

Whether you’re hosting a fall gathering or simply looking for a comforting dinner, this pumpkin lentil soup will quickly become a seasonal favorite.