A fully plant-based dish, this lentil, pumpkin, and kale soup is flavorful, colorful, and full of vitamins—perfect for winter evenings and really easy to prepare.
Don’t be intimidated by the long list of ingredients; trust me, the spices are all worth it. If you want to make it creamier, you can add 4 oz of coconut milk or any plant-based beverage (soy works great).
If you want to make a balanced and sustainable food choice, try the lentil, pumpkin, and kale soup, which also increases the intake of fiber, vitamins, and minerals, aiding digestion.
Below are more autumn recipes with lentils, and then we’ll dive under the photo to learn how to make the Lentil, Pumpkin, and Kale Soup!
See you soon with the next recipe, Ana Amalia.
- Difficulty: Very easy
- Cost: Very cheap
- Preparation time: 15 Minutes
- Portions: 4 People
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Autumn, Winter
Ingredients for the Lentil, Pumpkin, and Kale Soup
- 5.3 oz red lentils (dry)
- 6.3 oz kale
- 1.1 lbs delica pumpkin
- 1 onion (small to medium)
- 1 clove garlic
- 2 tbsps extra virgin olive oil
- 2 pinches salt
- to taste black pepper
- 3 cups ml water (or vegetable broth approximately)
- 2 tsps curry
- 1 tsp sweet paprika
- 1 tsp chili pepper (optional to taste)
- 1 tsp turmeric powder
- Half tsp ground cumin
How to Make Lentil, Pumpkin, and Kale Soup
Remove the stem from the kale and chop the leaves into pieces, peel the pumpkin, remove the seeds, and cut it into cubes.
Rinse the red lentils and finely chop the onion and garlic clove.
In a large pot, heat the extra virgin olive oil and sauté the onion and garlic for a couple of minutes, then add the spices to infuse.
Add the lentils and the pumpkin cubes, cover with water (or broth) and cook for at least 15 minutes on low heat.
Stir occasionally.
At this point, add the kale, salt, and pepper, and finish cooking for another 10/15 minutes, adding more water (this time hot) only if necessary.
For a creamier result, you can add coconut or soy milk in the last 10/15 minutes of cooking, or don’t add more liquids and let the pumpkin create a creamy texture as it cooks.
Serve the lentil and pumpkin soup with a slice of toasted bread or some naan bread.
Storage, Tips, and Variations
The lentil and pumpkin soup can be stored in the refrigerator for 2 or 3 days.
For a creamier result, you can mash the pumpkin with the back of a spoon before adding the kale.
If you like, you can add a piece of freshly grated ginger along with the spices.
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