Pumpkin Lentil Protein Soup

There’s nothing like a big bowl of warm, hearty soup to make you feel cozy from the inside out.

This pumpkin lentil protein soup is my go-to when I want something filling, nutritious, and full of flavor without spending hours in the kitchen.

The red lentils cook quickly, the pumpkin makes it silky, and the spinach gives it that fresh green boost at the end. You’ll love how easy it is—and how good it makes your kitchen smell while it simmers.

this recipe!

Servings: 6 bowls
Cook Time: 35 minutes

Why I Love This Recipe

This soup isn’t just tasty—it’s a little bowl of comfort that happens to be packed with plant-based protein. I first made it on a rainy afternoon when I needed something warm and filling that didn’t involve a lot of chopping. One spoonful and I knew it was going into my permanent rotation.

• Quick cooking—ready in just over half an hour.
• Naturally creamy without any dairy.
• One pot means less cleanup.
• Perfect for meal prep and freezes beautifully.

What You’ll Need

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 cup dried red lentils, rinsed and drained
• 4 cups vegetable broth
• 1 cup canned pumpkin purée (unsweetened)
• 1 teaspoon salt (or to taste)
• 1/2 teaspoon black pepper
• 2 cups fresh spinach, roughly chopped
• Juice of 1/2 lemon

• Rinse the red lentils well until the water runs clear to avoid excess foam while cooking.
• Use smoked paprika instead of regular for that subtle smoky depth.
• Add the spinach at the very end so it stays bright green.
• If you want a smoother soup, blend half of it and stir back in.

Tools

• Large soup pot
• Wooden spoon
• Chef’s knife
• Cutting board
• Measuring cups and spoons
• Ladle

Substitutions and Variations

• Swap spinach for kale or Swiss chard.
• Use chicken broth instead of vegetable broth if preferred.
• Add cooked shredded chicken for extra protein.
• Stir in a splash of coconut milk for extra creaminess.

Make Ahead Tips

• Cook the soup fully, cool, and store in airtight containers for up to 4 days in the fridge.
• Freeze in individual portions for up to 3 months. Thaw overnight in the fridge before reheating.

Instructions

Step 1 – Sauté onion and garlic

Heat 1 tablespoon olive oil in a large soup pot over medium heat. Add 1 diced medium onion and 2 minced garlic cloves. Cook, stirring often, for 3–4 minutes until the onion becomes soft and translucent.

Step 2 – Add spices

Sprinkle in 1 teaspoon ground cumin and 1 teaspoon smoked paprika. Stir for 30 seconds until fragrant.

Step 3 – Add lentils, broth, and pumpkin

Pour in 1 cup rinsed red lentils, 4 cups vegetable broth, and 1 cup canned pumpkin purée. Stir well to combine.

Step 4 – Simmer

Bring to a boil, then reduce heat to low. Cover and simmer for 20 minutes, or until the lentils are soft. Stir occasionally to prevent sticking.

Step 5 – Season and add spinach

Stir in 1 teaspoon salt, 1/2 teaspoon black pepper, and 2 cups chopped fresh spinach. Cook for 2 more minutes until the spinach wilts.

Step 6 – Finish with lemon juice and serve

Turn off the heat and stir in the juice of 1/2 lemon. Ladle into bowls and enjoy hot.

Leftovers and Storage

• Store in an airtight container in the fridge for up to 4 days.
• Freeze in portions for up to 3 months.
• Reheat gently on the stove or in the microwave, adding a splash of broth or water if needed.

Macros (per serving)

Calories: 180
Protein: 10g
Carbs: 28g
Fat: 4g
Fiber: 9g

• Red lentils break down as they cook, naturally thickening the soup without flour or cream.
• Pumpkin purée adds creaminess and beta-carotene while balancing the earthy lentils.
• Cumin and smoked paprika provide depth of flavor by blooming in oil before adding liquid.

Common Mistakes

• Not rinsing lentils, which can cause extra foam and bitterness.
• Adding spinach too early—it will lose its color.
• Skipping the bloom step for spices, which reduces flavor impact.

What to Serve With

• Crusty sourdough bread
• A fresh green salad
• Warm naan or pita
• Roasted vegetables on the side

FAQ

Can I use green or brown lentils instead of red?
Yes, but they’ll take longer to cook and won’t break down as smoothly.

Can I make this in a slow cooker?
Yes—cook on low for about 6 hours or high for 3 hours, adding spinach at the end.

Can I blend the whole soup?
Definitely, if you want a completely smooth texture.

Conclusion

This pumpkin lentil protein soup is warm, nourishing, and so simple to make. It’s the kind of recipe that makes a busy weeknight feel like a cozy weekend. Try it out, then share how it turned out for you—I’d love to hear your tweaks and favorite add-ins.