Gluten-Free Spiced Pumpkin and Lentil Soup

By AislePrompt Editorial · Published 2026-07-04 · Updated 2026-07-04

A warming, hearty soup featuring creamy pumpkin puree and tender lentils, gently spiced and naturally gluten-free. This Mediterranean-inspired gluten-free recipe (vegetarian), ready in about 50 minutes, pairs olive oil, yellow onion, carrots for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 tbsp olive oil
• 1 large, chopped yellow onion
• 2 medium, diced carrots
• 3, minced garlic cloves
• 1/2 tsp ground cinnamon
• 1 tsp ground cumin
• 1 cup, rinsed red lentils
• 1 1/2 cups pumpkin puree
• 4 cups vegetable broth
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tbsp fresh lemon juice
• 2 tbsp chopped fresh cilantro

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 large chopped yellow onion and 2 diced carrots, sautéing for 7-8 minutes until softened and fragrant.
2. Step 2: Stir in 3 minced garlic cloves, 1/2 tsp ground cinnamon, and 1 tsp ground cumin, cooking for 1 minute until the spices become aromatic.
3. Step 3: Add 1 cup rinsed red lentils, 1 1/2 cups pumpkin puree, and 4 cups vegetable broth to the pot. Stir well to combine.
4. Step 4: Bring the soup to a boil, then reduce to a simmer and cook uncovered for 25 minutes until the lentils are tender and the soup thickens.
5. Step 5: Season with 1 tsp salt, 1/2 tsp black pepper, and 1 tbsp fresh lemon juice. Stir and adjust seasoning as needed.
6. Step 6: Remove from heat, garnish with 2 tbsp chopped fresh cilantro, and serve warm with gluten-free bread or a side salad.