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Bowls of pumpkin soup on a wooden table with ingredients

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.
4.91 from 11 votes
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Course: Brunch/Snack/Main | Soup
Cuisine: American
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4
Calories: 200kcal
Author: Amanda Logan


  • 1 tablespoon olive oil
  • 1 yellow onion peeled and finely sliced
  • 400 grams cubed pumpkin around 4 cups | peeled and cut in to cubes
  • ¾ cup red lentils 135 grams | washed and drained
  • 1 litre/ 1 quart vegetable stock 4 cups
  • 1 inch fresh ginger finely grated


  • 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.


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
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