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Pumpkin-Lentil Soup

Total Time

Prep: 15 min. Cook: 45 min.


6 servings

Updated: Nov. 06, 2022
I was really craving a hot delicious soup—something filling and healthy. I looked around my kitchen for a few ingredients, then created this recipe. Pumpkin adds creamy richness and body. —Amy Blom, Marietta, Georgia
Pumpkin-Lentil Soup Recipe photo by Taste of Home


  • 3 cups water
  • 3 cups reduced-sodium chicken broth
  • 2/3 cup dried lentils, rinsed
  • 2 large garlic cloves, minced
  • 1 tablespoon ground cumin
  • 2 teaspoons dried oregano
  • 1 can (15 ounces) pinto beans, rinsed and drained
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 can (15 ounces) pumpkin
  • 1/2 cup mild salsa
  • 1/2 teaspoon salt
  • 5 cups fresh spinach, lightly packed


  1. In a 6-qt. stockpot, bring first six ingredients to a boil. Cook, covered, over medium heat until lentils are tender, 20-25 minutes.
  2. Stir in beans, pumpkin, salsa and salt until blended; return to a boil. Reduce heat; simmer, uncovered, 20 minutes, stirring occasionally. Stir in spinach; cook until wilted, 3-5 minutes.

Nutrition Facts

1-1/3 cups: 244 calories, 1g fat (0 saturated fat), 0 cholesterol, 857mg sodium, 44g carbohydrate (6g sugars, 11g fiber), 15g protein.

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