Pumpkin Lentil Soup

A cozy, nutrient-packed soup that brings together tender green lentils, smooth pumpkin, and warming spices. Slow-simmered for depth of flavor, it’s perfect for a comforting lunch or dinner, and can easily be made vegan by swapping in vegetable broth.

Why You’ll Love It

• Hearty & satisfying: Lentils and pumpkin create a filling, nourishing soup.

• Warm & aromatic: Thyme, sage, allspice, and mustard add layered, cozy flavor.

• Simple & versatile: Easy to prepare, keeps well, and perfect for meal prep.

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Pumpkin Lentil Soup

Author: Rebekah Fedrowitz, MDN, BCHN®

Prep time: 20 MinCook time: 1 H & 15 MTotal time: 1 H & 35 M

Ingredients

• 3 tablespoons extra virgin olive oil
• 3 cloves garlic, minced
• 1 sweet onion, diced
• 2 teaspoons Himalayan salt, divided, plus more to taste
• 4 ounces baby bella mushrooms, coarsely chopped
• 3 cups ham bone broth
• 4 cups water
• 1 pound green lentils, presoaked, rinsed, and drained
• 2 bay leaves
• 1 tablespoon dried thyme
• 1 teaspoon ground sage
• 1 teaspoon allspice
• 1 teaspoon ground mustard
• 1 teaspoon fine ground black pepper
• 1 cup cooked pumpkin puree

Instructions

1. In a large soup pot or Dutch oven, heat olive oil over medium heat. Add garlic and onion and season with about half the salt. Cook for 5 minutes, stirring occasionally.
2. Add mushrooms and continue to cook until mushrooms are tender and onions are translucent and lightly caramelized, about 5–10 minutes.
3. Add ham stock, water, lentils, bay leaves, thyme, sage, allspice, mustard, black pepper, and remaining salt. Increase heat to high and bring to a boil, then reduce heat to low. Cover and simmer until lentils are tender, about 45 minutes.
4. Stir in pumpkin puree and mix well to combine. Taste and adjust seasoning as needed. Continue cooking 15-20 minutes longer, or until lentils reach desired consistency.
5. Remove bay leaves and serve warm.

Notes

• Use homemade or clean store-bought broth for best flavor.
• Make vegan by using a vegetable broth instead of ham broth.
• Leftovers store well in the fridge up to 4 days or can be frozen for later.