Anti Inflammatory Balsamic-Rosemary Pumpkin Lentil Soup
This soup is the kind of thing you want simmering on the stove on a cold afternoon — deeply savory, velvety, and layered with warm spice. Pumpkin purée and red lentils form a naturally thick, creamy base that blends into something that feels almost luxurious without any cream or heavy additions. The real anti-inflammatory power here comes from a lineup that actually earns the label: extra virgin olive oil, turmeric, garlic, cumin, and fresh rosemary all show up in meaningful amounts, not just as token sprinkles. A splash of balsamic vinegar stirred in at the end is the move that ties everything together, adding a subtle tang that makes the earthy spices pop. Partial blending keeps the texture interesting — thick and smooth in places, with just enough body to remind you there's real food in the bowl. It makes four generous servings, so it's a solid weeknight dinner that also holds up beautifully as next-day lunch. Finish each bowl with a drizzle of good olive oil and a little fresh rosemary, and it looks as good as it tastes.
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Learn more →Ingredients
4 servings
- 2 tbsp extra virgin olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 2 sprigs fresh rosemary
- 1 tsp ground turmeric
- ½ tsp ground cumin
- ¼ tsp black pepper
- ¼ tsp red pepper flakes (optional)
- 1 can (15 oz) pumpkin purée
- 1 cup red lentils, rinsed
- 4 cups low-sodium chicken broth
- 1 tsp salt, plus more to taste
- 2 tbsp balsamic vinegar
For serving
- 1–2 tbsp extra virgin olive oil, for drizzling (optional)
- 2 tbsp fresh rosemary leaves, roughly chopped (optional)
Instructions
- 1
Heat 2 tbsp olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the onion and cook, stirring occasionally, until softened and translucent, about 5–6 minutes.
- 2
Add the garlic, rosemary sprigs, turmeric, cumin, black pepper, and red pepper flakes (if using). Cook, stirring constantly, until fragrant, about 1 minute — watch the garlic closely so it doesn't brown.
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