Anti Inflammatory Smoky Paprika Pumpkin Lentil Soup
This deeply warming soup is built on a lineup of ingredients that reads like a greatest-hits list for fighting inflammation — extra virgin olive oil, fresh ginger, turmeric, garlic, and red lentils all pulling their weight in a single pot. The smoked paprika and cumin bloom in the oil before the pumpkin and tomatoes go in, creating a base that's rich, earthy, and just a little smoky without any heaviness. Red lentils dissolve into the broth as they simmer, naturally thickening the soup into something velvety and satisfying — no cream, no flour, no shortcuts needed. A squeeze of fresh lemon at the end brightens everything and keeps the flavors from feeling flat. It comes together in well under an hour and serves four, making it an easy weeknight option that doesn't feel like a compromise. Whether you partially blend it for a silkier finish or leave it rustic and textured, the result is the kind of bowl that genuinely feels as good as it tastes.
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Learn more →Ingredients
4 servings
- 2 tbsp extra virgin olive oil
- 1 medium yellow onion, finely diced
- 4 garlic cloves, minced
- 1 tbsp fresh ginger, peeled and finely grated
- 2 tsp smoked paprika
- 1 tsp ground turmeric
- ½ tsp ground cumin
- ¼ tsp cayenne pepper
- 1 can (14.5 oz) diced tomatoes
- 1 can (15 oz) pumpkin purée
- 1 cup red lentils, rinsed
- 4 cups low-sodium chicken broth
- 1 tsp salt, plus more to taste
- ¼ tsp black pepper, plus more to taste
- 1–2 tbsp fresh lemon juice
For serving
- 1–2 tbsp extra virgin olive oil, for drizzling (optional)
- 2 tbsp fresh flat-leaf parsley, 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 and ginger and cook, stirring constantly, until fragrant, about 1 minute. Watch closely so the garlic does not brown.
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