Anti Inflammatory Pumpkin Lentil Soup with Walnut Pesto

Total time50 min

Prep time15 min

Cook time35 min

Anti Inflammatory Pumpkin Lentil Soup with Walnut Pesto

This deeply warming soup is built on a foundation of ingredients that genuinely pull their weight when it comes to keeping inflammation in check. Turmeric, fresh ginger, and extra-virgin olive oil all show up here in meaningful amounts — not just as background notes — and they work alongside red lentils and pumpkin purée to create something that feels indulgent but is doing real work for your body. The coconut milk gets stirred in near the end, turning the whole pot silky and rich without any dairy, and a quick partial blend gives you that creamy, velvety texture without losing every bit of satisfying body. The real showstopper is the walnut pesto spooned over each bowl at the end — raw walnuts blitzed with fresh basil, lemon, and olive oil add a bright, herby contrast that makes every spoonful more interesting than the last. Walnuts are one of the most well-regarded nuts for their omega-3 content, so swapping them in for pine nuts here is a genuinely smart move, not just a substitution. The whole recipe serves four and comes together in a single pot, which means less cleanup and more time actually enjoying dinner. Whether you're cooking for a crowd or meal-prepping for the week, this one reheats beautifully and gets even better the next day.

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Ingredients

4 servings

For the soup

2 tbsp extra-virgin olive oil
Private Selection Italian Extra Virgin Olive Oil
Bertolli Extra Virgin D'Italiia Olive Oil 16.9oz
Extra Virgin Olive Oil FIELD DAY OLIVE OIL EXTRA VIRGIN Olitalia Extra Virgin Olive Oil
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1 medium yellow onion, diced
4 garlic cloves, minced
1 tbsp fresh ginger, grated
1 ½ tsp ground turmeric
1 tsp ground cumin
½ tsp ground coriander
¼ tsp cayenne pepper
1 cup red lentils, rinsed
1 can (15 oz) pumpkin purée
4 cups low-sodium vegetable broth
1 can (13.5 oz) full-fat coconut milk
1 tsp salt, plus more to taste
½ tsp black pepper

For the walnut pesto

1 cup fresh basil leaves, packed
½ cup raw walnuts
1 garlic clove, roughly chopped
3 tbsp extra-virgin olive oil
1 tbsp lemon juice
¼ tsp salt

For serving

2 tbsp toasted pumpkin seeds (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 minutes.
2
Add the minced garlic and grated ginger and cook, stirring constantly, until fragrant, about 1 minute. Watch closely so the garlic does not brown.

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