Gluten-Free Vegan Recipes Vegan Soup Recipes

5-ingredient Pumpkin Lentil Soup with Ginger

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Grab your pumpkins and get to the kitchen for a quickie. Ready in around 20-minutes, this 5-ingredient pumpkin lentil soup with ginger is a quick and delicious spiced bowl to warm the cockles.

Close up image of a man's hands holding a rustic cream bowl of pumpkin lentil soup and a spoon

A bowl of soup after a day in the garden 🙂


The school holidays are almost over and we are emerging from our vacation cocoon. I say cocoon but in truth we’ve got a husk thing going on. I am a creature of habit so the break always turns me all around and I bounce around the house with no direction for two weeks. Put an almost indefatigable 5-year old under the same roof and everything becomes a beautiful mess. If not for the pumpkin lentil soup we may not have eaten.

5-INGREDIENT PUMPKIN LENTIL SOUP IN 5 STEPS

If this is your first visit to my blog, welcome. My name is Amanda and I survive on super-simple-super-delicious-healthy-no-sweat meals. Especially mid-week. Think one-pot pastas, walk-away curries and stews, and easy soups. Check out my 3-ingredient zucchini soup if 5 ingredients is two too many. Or, if you are looking for something a little exotic, my vegan shawarma recipe is child’s play. 

Not that we don’t indulge in fantastically simple non-healthy foods too – I’m looking at you classic vegan chocolate cake. But for the most part I try to keep things healthy-ish and simple, like real simple. This 5-ingredient pumpkin lentil soup couldn’t be simpler.

Pumpkin lentil soup in 5 steps? Here we go.

  1. Take your soup pot and sautée an onion over medium heat
  2. Throw in chopped pumpkin, dried red lentils, stock and grated fresh ginger,
  3. Step away.
  4. Step back.
  5. Blend up the soup and serve.

Besides its miraculous time-saving qualities this 5-ingredient pumpkin lentil soup with ginger has the to power to:

  • reduce inflammation – thanks ginger!
  • boost antioxidants (pumpkin)
  • make skin happy (pumpkin)
  • make tummies happy (lentils)
  • stabilise blood sugar (lentils)

And best of all it’s just a really delicious warming soup the whole family will love. With sweet golden pumpkin, earthy lentils and a hint of ginger it’s a clean and wonderful bowl of goodness. Enjoy.

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4.67 from 3 votes

5-ingredient Pumpkin Lentil Soup with Ginger

Ready in around 20-minutes this 5-ingredient pumpkin lentil soup with ginger is a quick and delicious spiced bowl to warm the cockles.
Course Brunch/Snack/Main, Soup
Cuisine American
Keyword pumpkin lentil soup
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Calories 200kcal
Author Amanda at MGK

Ingredients

  • 1 tbsp olive oil
  • 1 yellow onion peeled and finely sliced
  • 400 grams cubed pumpkin around 4 cups | peeled and cut in to cubes
  • 3/4 cup red lentils 135 grams | washed and drained
  • 1 litre/ 1 quart vegetable stock 4 cups
  • 1 inch fresh ginger finely grated

Instructions

  • Heat the olive oil in a heavy-bottomed saucepan or soup pot over medium heat. Add the onion and cook for three minutes or until soft.
  • Add the chopped pumpkin, lentils and stock to the pot and stir before adding the finely grated ginger.
  • Cook at a simmer for around 15 minutes or until the pumpkin and lentils are soft.
  • Season with sea salt if required.
  • Carefully blend the soup in a blender or with a stick blender until smooth to serve.

Nutrition

Calories: 200kcal | Carbohydrates: 33g | Protein: 10g | Fat: 4g | Saturated Fat: 1g | Sodium: 944mg | Potassium: 702mg | Fiber: 11g | Sugar: 7g | Vitamin A: 9027IU | Vitamin C: 13mg | Calcium: 46mg | Iron: 3mg

IF YOU LOVE THIS RECIPE FOR PUMPKIN LENTIL SOUP CHECK OUT THESE OTHER QUICK AND TASTY RECIPES

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Grab a napkin because this Vegan Shawarma with Roasted Jackfruit is wonderfully messy, completely addictive and 100% carnivore-approved.
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3-INGREDIENT VEGAN ZUCCHINI SOUP
Ready in 20-minutes this vegan zucchini soup is deliciously creamy and smooth with only 3-ingredients. If you are looking for a quick and tasty weeknight meal, this is it. 3 Ingredients!
READ MORE
10-Minute Spicy Kimchi Noodle Salad
Spicy kimchi, fresh crunchy vegetables and cold noodles combined in a flavour packed mouthful. This spicy 10-minute kimchi noodle salad is dinner made easy.
READ MORE

Close up image of a man's hands holding a rustic cream bowl of pumpkin lentil soup and a spoon. Title text overlay in white.

 

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Tanya

Hi Amanda 🙂 If I wanted to make this even easier (read: I’m feeling truly lazy) could I use store bought pumpkin puree? And if so, how much would I need to equal the 4 cups of chopped pumpkin? This recipe sounds scrumptious and I am so excited to make it! Thank you! xx