Go Back Email Link
+ servings
Bowls of pumpkin soup on a wooden table with ingredients

Pumpkin Lentil Soup with Ginger

Ready in around 20-minutes this simple pumpkin lentil soup with ginger is a quick and delicious spiced bowl to warm the cockles.
4.92 from 12 votes
Print Pin
Course: Brunch/Snack/Main | Soup
Cuisine: American
Diet: Gluten Free | Vegan
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
  • 1 kilogram pumpkin 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
  • ½-1 teaspoon sea salt


  • Heat the olive oil in a heavy-bottomed saucepan or soup pot over medium heat. Add the onion and cook for three to five 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.
  • 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
Tried This Recipe?I'd love to hear your feedback. Rate it & leave your feedback in the comments section below. Or you can tag @mygoodnesskitchen or hashtag #mygoodnesskitchen on Instagram. Thank you!