Pumpkin Lentil Soup

This is probably one of my favorite soup recipes. Even though lentils are not an Indigenous food, there are almost nutritionally identical to beans. However, lentils tend to fare a bit better in the Montana climate (and they are also valuable as a nitogen-legume). I love Timeless Food Petite Crimson Lentils for this but any store-bought lentils work. I made this recipe to fit a small can of pureed pumpkin but if you substitute your own pumpkin, it’s about 2 cups. If you’re curious about how to process a pumpkin, this video shows you how! This recipe is inherently vegan and gluten-free and feeds about 7 people. (Plus you can freeze the leftovers for ready to eat meals later in the week.)

Pumpkin Lentil Soup

Prep Time 15 minutes
Cook Time 1 hour
Servings 7


  • 1 medium onion minced
  • 2 garlic cloves pressed
  • 1 inch piece ginger root grated
  • 2 Tbsp olive oil
  • 2 tsp ground coriander
  • 1 -2 tsp ground cumin adjust according to taste
  • 1 13 oz can coconut milk
  • 1 carton 32 oz vegetable stock
  • 3/4 cup lentils washed and drained
  • 1 sweet potato peeled and cut into chunks
  • 1 15 oz can pumpkin puree


  • Make a thick paste by mashing ginger and garlic together using a pestle and mortar or a small bowl and the heel of a wooden spoon.*
  • Heat olive oil over medium heat in a large saucepan, add the onion and saute until transparent.
  • Add the garlic ginger paste and saute another 2 minutes until fragrant; lower heat and stir constantly to avoid burning the paste.
  • Add the spices and saute for a minute more.
  • Stir in the milk, stock, lentils, sweet potato and pumpkin puree.
  • Simmer over medium - low heat for 40 - 50 minutes or until sweet potato is soft. Stir occasionally.


*If you don't have a mortar and pestal, just mince the garlic and ginger into small pieces.