Pumpkin Lentil Soup

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 153.4
  • Total Fat: 4.9 g
  • Cholesterol: 12.8 mg
  • Sodium: 893.1 mg
  • Total Carbs: 19.3 g
  • Dietary Fiber: 4.7 g
  • Protein: 9.4 g

View full nutritional breakdown of Pumpkin Lentil Soup calories by ingredient


Warm, filling and very nutritious Warm, filling and very nutritious
Number of Servings: 4


    The basic ingredients that are needed are:

    1 onion (chopped)
    2-3 cups of chicken or vegetable stock
    1 cup of canned pumpkin
    1/3 cup of dry small green lentils
    Salt and Pepper Taste
    1 tbs of Hot Sauce (I used Carribean Calypso Sauce)

    Chopped veggies:

    1/2 cup of green peppers, chopped
    1/2 cup of cauliflour, chopped.
    1/4 cup of Kale (or spinach for green touch!).
    ( you can really use any veggies that you may have in your pantry)


- in a soup pot, cook onions in a bit of olive oil until they are soft. At this point add in all the veggies that you wish to put in your soup (I put Kale, Cauliflour and Green Peppers).

-Stir until Kale has wilted. Add Cracked Pepper.

In the mean time, rise and prepare lentils.

-Once Kale has wilted add the Vegetable Stock and the Pumpkin, hot sauce and lentils.

-Bring soup to boil, for 3-5 minutes, then lower heat and simmer for about 5-10 minutes (or until you are ready to eat!).

Serve in 4 bowls and sprinkle extra old white cheddar cheese on top! (for additional variation top with home made croutons):

(recipe: 1-2 pieces of whole wheat bread (bread ends work great!, brush a bit of olive oil, basil, oregano and sage on the bread and bake at 350 until crispy).

Number of Servings: 4

Recipe submitted by SparkPeople user CREATIVECOOKER.

Member Ratings For This Recipe

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    I made this soup. It was quite good. I added my favorite soup spices. Thanks for posting. - 12/8/13