Recipe: Pumpkin Lentil Soup

A delicious and healthy seasonal soup
pumpkin lentil soup

Try this smooth, filling soup. The lentils provide slow-digesting carbohydrates, protein and fiber, so this soup will keep you satisfied for hours. The soluble fiber in lentils can help lower cholesterol, too!

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  • 1 large onion, chopped (1 cup)
  • 2-6 garlic cloves, diced
  • 3 ribs celery, chopped (3/4 cup)
  • 3 carrots, chopped
  • 2 cups red lentils
  • 7-8 cups vegetable broth or water
  • 1 large can pumpkin (no sugar)
  • ¼ teaspoon dried marjoram
  • ¼ teaspoon dried thyme
  • Lots of Tabasco


  1. Combine onion, garlic, celery, carrots, lentils and broth or water in a soup pot. Bring to a boil.
  2. Lower heat and simmer, covered, 30 minutes or until vegetables are soft and lentils have turned to mush.
  3. Add pumpkin and spices and simmer until all is blended.
  4. Add Tabasco to taste.

Makes 8-10 Servings

Nutritional Information

  • Calories: 180
  • Fat: 0 grams
  • Saturated Fat: 0 grams
  • Sodium: 135 mg
  • Protein: 11 gram
  • Carbohydrate: 33 grams
  • Sugars: 7 gram
  • Dietary fiber: 7 grams

Source: Prevent and Reverse Heart Disease by Dr. Caldwell B. Esselstyn

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