Lentil Pumpkin Soup

Submitted by:Rachel Gargano

Hearty, savory, and satisfying, this soup makes an incredible dinner or lunch any day! Packed with protein, fiber, and antioxidants, your body will be saying 'Thank You."


  • 1 small pumpkin (or a 15 oz ccan pumpkin puree) 
  • 1 x 16 oz bag of dry lentils 
  • 2 cubes vegetable boullion
  • 6 cups water 
  • 1 yellow onion, chopped 
  • Small handful fresh rosemary, chopped 
  • 1 bay leaf 
  • 2 large garlic cloves, sliced 
  • 1 Tbsp olive oil Pepper


  1. Add chopped onions and olive oil to a dutch oven pot and cook over medium heat for about 8 minutes, covered, to sweat and sweetened them. 
  2. Add garlic and rosemary and cook for another 5 minutes. 
  3. Add lentils, water, boullion, and bay leaf. Bring to a boil, then reduce and let simmer for about 45 minutes. 
  4. Meanwhile, cut the top of the pumpkin off and scoop out the seeds and pulp. Place pumpkin and pumpkin top in a large microwave safe baking dish (that fits your microwave!) and microwave for 12 to 15 minutes, or until the flesh is tender. 
  5. Let pumpkin cool then scoop out flesh. Add pumpkin flesh to lentils and sprinkle in pepper to taste. Add more water if needed. 
  6. Simmer soup for another 10 to 15 minutes. 
  7. With a Stick Blender, blend soup to desired smoothness. If you do not have a stick blender, pulse the soup in batches in the blender, then reheat to desired temperature. 
  8. Serve with a sprinkle or freshly grated romano parmesan.


Serving sizeServes 4

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