A bowl of vegan red lentil soup with kale and red peppers in a pumpkin broth

Red Lentil Soup with Pumpkin and Kale

A vegan and gluten free red lentil soup with pumpkin and kale with Indian spices.

Course Soup
Cuisine gluten free, Indian, vegan
Keyword red lentil soup, red lentil soup with kale, vegan red lentil soup
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 12 cups
Calories 171 kcal


  • 1 medium onion
  • 1 medium red pepper
  • 1/4 cup olive oil (divided)
  • 8 cups vegetable broth or water
  • 15 oz can pumpkin
  • 2 cups red lentils
  • 4 cups kale
  • 1 tsp salt (optional- it may not be needed if using salty broth)
  • 3 tsp balti seasoning or 1 tsp cumin 1 tsp ginger and 1 tps curry powder


  1. Peel and dice the onion and sauté it in 2 tbps of olive over low heat until they’re translucent and then add a washed, seeded, and diced red pepper.

  2. Sauté the onion and pepper for a few more minutes then turn up the heat to medium high and add the broth, pumpkin, and spices.

  3. Wash your red lentils in a wire mesh strainer until the water runs clean and add them to the soup once it starts to boil.
  4. Simmer your soup for 10 minutes to allow the lentils to cook most of the way.

  5. While the soup is simmering, wash your kale, break it up in small pieces removing the large tough stems, and drizzle with 2 tbsp of olive oil and sprinkle with salt.

  6. Then massage the kale with your hands until it becomes dark green and shiny.

  7. Add your massaged kale to the soup after the lentils have cooked for 10 minutes and then let the soup simmer for an additional 5 minutes with the kale in it.  Turn off the soup and serve hot.

Recipe Notes


Nutrition Facts
Red Lentil Soup with Pumpkin and Kale
Amount Per Serving (1 cup)
Calories 171 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 637mg 27%
Potassium 430mg 12%
Total Carbohydrates 23g 8%
Dietary Fiber 9g 36%
Sugars 2g
Protein 8g 16%
Vitamin A 57.7%
Vitamin C 50.3%
Calcium 5.2%
Iron 14.9%
* Percent Daily Values are based on a 2000 calorie diet.