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red lentil pumpkin soup
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4 from 8 votes

One Pot Red Lentil Pumpkin Soup

This one pot red lentil pumpkin soup is super simple to whip up on even the busiest weeknight. A hearty vegan soup that will fill you up on a cold night.
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Entree, Soup
Cuisine: Gluten-free, Indian-Inspired, Vegan
Servings: 6 servings
Calories: 181kcal


  • 2 tablespoons olive oil
  • 1/2 onion, chopped (~1 cup)
  • 3 medium carrots, peeled and chopped (~1 cup)
  • 1 tablespoon curry powder
  • 3 cloves garlic, minced
  • 1 can (15 oz) pumpkin puree
  • 8 cups vegetable broth (can also use 4 cups broth, 4 cups water)
  • 2 cups red lentils
  • 1 bay leaf
  • Dash of red pepper flakes
  • 1/2 lemon, juiced (about 1 tablespoon juice)
  • 1 5 oz bag baby spinach
  • Sea salt and ground black pepper to taste


  • Add olive oil to a large dutch oven and heat over medium-high heat. Stir in the onion and carrots. Sauté for about 5 minutes or until onion is translucent.
  • Stir in the curry powder and garlic and sauté for 1 minute. 
  • Add the pumpkin, broth, lentils, bay leaf, and red pepper flakes. Bring to a simmer and cook until lentils are softened, about 10-12 minutes.
  • Stir in the lemon juice and spinach. Cook until spinach is wilted. Taste and season with salt and pepper as needed. Garnish with chopped parsley and red pepper flakes to serve.


  • Allow soup to cool to room temperature before transferring to storage containers. Leftovers will keep up to 3 days in the fridge and up to 3 months in the freezer. 
  • To reheat, add to a small saucepan and simmer briefly over medium heat OR add to microwave safe bowl and reheat 2-3 minutes (adjust based on your microwave). 


Serving: 1/6th recipe | Calories: 181kcal | Carbohydrates: 27g | Protein: 9g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 46mg | Potassium: 628mg | Fiber: 10g | Sugar: 7g | Vitamin A: 18354IU | Vitamin C: 14mg | Calcium: 72mg | Iron: 4mg