Pumpkin and Lentil Soup

Name: Pumpkin and Lentil Soup
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Yield: 4
Ingredients: Delica pumpkin to clean 1 ½ cup; Peeled red lentils 0.4 cup; Italian kale (cavolo nero) to be cleaned 3.5 oz; Chickpea flour &frac13; cup; Shallot 1; Garlic 1 clove; Vegetable broth 4 ¼ cups; Extra virgin olive oil to taste; Fine salt to taste; Black pepper to taste

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Gluten Free
Lactose Free
Vegetarian
Vegan

Difficulty: Easy
Prep time: 20 min
Cook time: 40 min
Serving: 4
Cost: Low

PRESENTATION

Recipe by
Diletta Secco

So here's the deal, pumpkin lentil soup is a big hit in Italian kitchens. It's all about those warm and comforting vibes that make autumn food really, really special. This pumpkin and lentil soup recipe? It takes things up a notch by tossing in some velvety red lentils and rustic cavolo nero. Seriously good stuff. It's like getting a bowl that fills you up and packs a punch of nutrients.

In Tuscany, they adore these simple ingredients. For real, they create meals that taste amazing and feel nourishing and a bit hearty after a chilly day. And here's the thing, the pumpkin’s natural sweetness gets even better with just a spoonful of chickpea flour—such a clever Italian trick. You end up with a thick, rich soup without any dairy. Nice, right?

The flavors blend beautifully, no question. Each spoonful has that silky texture and an earthy vibe from the lentils and greens. If you’re into autumn soup recipes, this one's a keeper. The easy pumpkin lentil soup? It brings a little taste of the Italian countryside right to your table—genuine ingredients, cozy feel. Whether you have it as a light dinner or with some crusty bread, this healthy pumpkin lentil soup is perfect for those cool evenings when you're craving something simple yet satisfying.

The balance between the soft, almost buttery pumpkin and the slight bite of cavolo nero keeps things interesting. Plus, the lentils give you that protein boost, keeping you full longer. And you know what? No need to stress over complicated steps. Just honest veggies, a few pantry basics, and you've got a bowl that feels like a hug.

In Italy, dishes like this reflect a deep appreciation for using seasonal ingredients and making food that’s both special and easy. Honestly, it’s no wonder this pumpkin lentil soup has become a fall favorite—rich, healthy, and always welcome when the air turns crisp. Whether it’s a family gathering or a quiet night in, this soup really captures the heart of Italian seasonal cooking.

How to prepare Pumpkin and Lentil Soup

To prepare the pumpkin and lentil soup, first make the Vegetable broth and keep it warm. Meanwhile, clean the pumpkin: cut it in half 1 and remove the seeds and internal filaments 2. Peel it with a sharp knife, then cut the flesh into thick slices 3.

Finally, cut it into small regular cubes 4. Prepare the kale: remove the leaves from the central stem 5 and chop them coarsely with a knife 6.

In a large saucepan, heat a drizzle of extra virgin olive oil with a clove of garlic chopped into pieces 7 and the shallot coarsely chopped 8. Let it sauté gently for 4-5 minutes. Add the chopped shallot 8, then add the pumpkin 9.

Salt 10 and pour in a ladle of hot vegetable broth 11, cover with the lid 12 and bring to a boil; it will take about 10 minutes.

At this point, add the kale 13, stir and pour in a bit more broth to allow the leaves to stew slowly 14. Then immediately add the previously rinsed red lentils 15. Extend with another ladle of broth, stir and cook for about 15-20 minutes, or until all the vegetables are soft.

To give body and a creamier consistency, incorporate a tablespoon of chickpea flour 16. Continue cooking for a few more minutes, stirring well: you will see that the soup becomes thick and velvety 17. When ready, serve the pumpkin and lentil soup hot in a bowl, finishing with a drizzle of raw oil and, if desired, a grind of black pepper 18!

Storage

You can store the pumpkin and lentil soup in the refrigerator, in an airtight container, for 2-3 days.

It can be frozen.

Tip

Do not throw away the kale stalks: you can reuse them to enrich a vegetable broth or a legume soup. Just cut them into pieces and simmer them with other vegetables for about half an hour. Alternatively, you can finely chop them and sauté them in a pan with garlic and oil.

For the translation of some texts, artificial intelligence tools may have been used.

Pumpkin and Lentil Soup

PRESENTATION

How to prepare Pumpkin and Lentil Soup

Storage

Tip

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