Red Lentil Pumpkin Soup


  • 2 teaspoons coconut oil
  • 1 cup chopped onion
  • 1 teaspoon minced garlic
  • 3 1/2 cups organic vegetable broth, divided
  • 1 cup dried small red lentils
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cinnamon
  • 1 cup water
  • 3/4 cup fresh pumpkin
  • 1 tablespoon grated peeled fresh ginger
  • 1 tablespoon fresh lemon juice
  • 1/4 cup unsalted pumpkinseed kernels, toasted
  • 1/4 cup chopped fresh cilantro


  1. Heat a large Dutch oven over medium-high heat.
  2. Add oil to pan; swirl to coat.
  3. Add onion and garlic to pan; sauté 4 minutes.
  4. Stir in 3 cups broth, lentils, and next 4 ingredients (through red pepper); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until lentils are tender. Place the lentil mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Return lentil mixture to pan over medium heat.
  5. Add remaining 1/2 cup broth, 1 cup water, and pumpkin to pan; cook 3 minutes or until thoroughly heated.
  6. Stir in ginger and lemon juice. Ladle 1.5 cups soup into each of 4 bowls; top each serving with one tablespoon pumpkinseeds, and one tablespoon cilantro.