Silky High-Protein Pumpkin & Red Lentil Soup

Velvety, gently spiced (not hot) pumpkin soup boosted with red lentils for a soft texture and GLP-1-friendly high protein without cream or heaviness.

Ingredients

• 2 cups (480 ml) low-sodium chicken or vegetable broth
• 1 cup (240 g) pumpkin purée (plain, unsweetened)
• 1/2 cup (90 g) dry red lentils, rinsed well
• 1 medium carrot, peeled and sliced
• 1 tsp ground cumin
• 1/2 tsp garlic powder (or 1 small garlic clove, minced)
• 1 tbsp olive oil
• 3/4 tsp kosher salt, plus more to taste
• Black pepper, to taste

Method

• 1

  Step 1: Start gently

  In a medium pot over medium heat, warm the olive oil. Add carrot, cumin, and garlic powder. Stir until fragrant and the carrot looks a touch glossy, about 2 minutes (don’t brown).

• 2

  Step 2: Simmer until very soft

  Add broth, pumpkin purée, rinsed lentils, salt, and a few grinds of black pepper. Bring to a gentle simmer, then reduce heat to low. Cover and cook, stirring once or twice, until lentils are fully broken down and carrots are very soft, 18–22 minutes.

• 3

  Step 3: Blend silky

  Remove from heat. Blend until completely smooth using an immersion blender (or carefully in a blender). If it seems too thick, loosen with a splash of hot water or extra broth until it pours easily.

• 4

  Step 4: Finish & serve

  Taste and adjust salt/pepper. Warm gently for 1–2 minutes if needed, then serve in small bowls and sip slowly.

Tips

• **No blender?** Cook 5 extra minutes and whisk vigorously; it won’t be perfectly smooth but will still be soft and spoonable.
• **Make it even lighter:** Use all vegetable broth and reduce olive oil to 1 tsp (it will still be satisfying).
• **Storage:** Cool, refrigerate in a sealed container for up to 3 days; reheat gently (avoid boiling hard) so it stays smooth.
• **To serve:** Great with a soft side like plain yogurt on top (if you have it) or a slice of soft toast—keep portions small and comfortable.

Nutrition (per serving, estimate)