🎃 Vegan Pumpkin and Red Lentil Soup Recipe

A smooth, warming soup made with pumpkin, red lentils, olive oil and cumin. The lentils give it body without cream, while a squeeze of lemon balances the pumpkin’s sweetness.

Serves: 4
Preparation: 15 minutes
Cooking: About 30 minutes

🛒 Ingredients

• 500 g pumpkin, weighed after peeling and removing the seeds
• 150 g dried red lentils
• 1 medium onion, finely chopped
• 2 garlic cloves, finely chopped
• 2 tablespoons olive oil
• 1 litre hot water or vegan vegetable stock
• ½ teaspoon ground cumin
• Salt and black pepper
• Extra hot water, if needed

To serve: Lemon wedges, shelled pumpkin seeds and optional red pepper flakes

🥣 Method

1. Prepare the pumpkin and lentils.
Cut the pumpkin into roughly 2 cm cubes. Rinse the lentils in a sieve under running water, then drain.

2. Soften the onion.
Heat the olive oil in a saucepan over medium heat. Add the onion and cook for about 5 minutes until softened, without browning. Stir in the garlic and cumin for 30 seconds.

3. Simmer until tender.
Add the pumpkin, lentils and hot water or stock. Bring to a boil, then reduce the heat. Partially cover and simmer for 20–25 minutes. The pumpkin should crush easily with a fork, and the lentils should be breaking apart.

4. Blend and adjust.
Remove the pan from the heat. Blend until smooth with an immersion blender, keeping its head submerged to prevent splashing. If the soup is too thick, stir in hot water a little at a time. Season with salt and pepper, return to the heat and simmer gently for 2–3 minutes.

5. Finish and serve.
Ladle into bowls and scatter with pumpkin seeds lightly toasted in a dry pan. Add red pepper flakes if you like some heat. Serve with lemon wedges for squeezing over at the table.

🌱 Shopping and kitchen note

In Turkish markets, pumpkin is called bal kabağı, and red lentils are kırmızı mercimek. Choose plain, unsweetened pumpkin if buying it prepared.

The lentils thicken this soup naturally, so no flour or cream is needed. Check packaged stock for animal ingredients, including milk derivatives. For anyone with celiac disease, use verified gluten-free ingredients and equipment protected from cross-contact.