Let’s be real—most homemade soups take forever. You’re chopping, simmering, stirring, and by the time it’s done, you’re hangry enough to eat the ladle. That’s why I became obsessed with my Pressure-Cooker Lentil Pumpkin Soup.
It’s cozy, creamy, and ready in under 30 minutes. No babysitting, no all-day simmering. Just dump, set, and forget.
This isn’t your average bland lentil soup. It’s packed with flavor, nutrition, and a serious dose of autumn vibes. Trust me, your future self will thank you.
Have you ever had a meal that just… hugs you?
This Pressure-Cooker Lentil Pumpkin Soup is exactly that. It’s the culinary equivalent of your favorite sweater. The pumpkin puree gives it a velvety richness that feels indulgent, while the lentils pack a protein punch that keeps you full for hours.
It’s savory, slightly sweet, and spiced to perfection. IMO, it’s the ultimate weeknight hero disguised as a fancy seasonal dish. Who said quick food can’t be incredible?
Table of Contents
Pressure-Cooker Lentil Pumpkin Soup
Equipment
- Pressure cooker or Instant Pot Essential for fast cooking.
- wooden spoon For stirring aromatics and scraping fond.
- measuring cups and spoons For precise measurements.
- ladle For serving the soup.
Ingredients
- 1 tbsp olive oil
- 1 yellow onion, diced
- 3 cloves garlic, minced
- 1 cup brown or green lentils, rinsed
- 1 cup pumpkin puree (not pie filling)
- 4 cups vegetable broth
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 1/4 tsp cayenne pepper (optional)
- to taste salt and black pepper
- 1 can (13.5 oz) coconut milk
- for garnish fresh cilantro or parsley
Instructions
- Turn your pressure cooker to sauté mode. Heat olive oil and sauté the onion until softened, about 5 minutes. Add garlic and cook for another minute.
- Add lentils, pumpkin puree, vegetable broth, smoked paprika, cumin, cayenne, salt, and pepper. Stir well, scraping up any bits stuck to the bottom of the pot.
- Secure the lid. Cook on high pressure for 15 minutes. Allow a natural pressure release for 10 minutes, then quick release any remaining pressure.
- Stir in the coconut milk until creamy. Taste and adjust seasoning with more salt or pepper as needed. Serve hot, garnished with cilantro or parsley.
Notes
Nutrition
Ingredients
Gathering your ingredients is the hardest part of this whole recipe—and even that’s a breeze.
Most of these are pantry staples, but a couple might surprise you. Pro tip: don’t skip the smoked paprika. It’s the secret weapon that takes this soup from “good” to “where has this been all my life?”
- 1 tbsp olive oil
- 1 yellow onion, diced
- 3 cloves garlic, minced
- 1 cup brown or green lentils, rinsed
- 1 cup pumpkin puree (not pie filling!)
- 4 cups vegetable broth
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 1/4 tsp cayenne pepper (optional, for heat)
- Salt and black pepper to taste
- 1 can (13.5 oz) coconut milk for creaminess
- Fresh cilantro or parsley for garnish
Step-by-Step Instructions
- Turn your pressure cooker to sauté mode.
Heat the olive oil and sauté the onion until soft. Add the garlic and cook for another minute. This builds a flavor base that’s absolutely non-negotiable.
- Add the rinsed lentils, pumpkin puree, vegetable broth, and all spices.
Give it a good stir to combine. Scrape any bits off the bottom—that’s pure flavor, friends.
- Secure the lid and set your pressure cooker to high for 15 minutes. Once done, let the pressure release naturally for 10 minutes, then do a quick release.
FYI, don’t skip the natural release—it helps the lentils soften perfectly.
- Stir in the coconut milk until the soup is creamy and unified. Taste and adjust salt and pepper as needed. Serve hot, topped with fresh herbs.
Congrats, you just made magic.
Storage Instructions
This soup is a meal prep dream. Let it cool completely before storing. In the fridge, it stays fresh for up to 5 days in an airtight container.
For freezing, portion it into freezer-safe bags or containers. It keeps for 3 months—just thaw overnight in the fridge and reheat on the stove. Pro tip: freeze individual portions for lazy-day lunches.
Why You’ll Love This Pressure-Cooker Lentil Pumpkin Soup
- It’s stupid fast. From zero to bowl in under 30 minutes.
Perfect for busy weeknights when takeout is tempting.
- It’s crazy healthy. Packed with protein, fiber, and vitamins, this soup is a nutritional powerhouse that doesn’t taste like one.
- It’s a crowd-pleaser. Whether you’re feeding family or impressing guests, this cozy dish wins every time. Even picky eaters ask for seconds.
Common Mistakes to Avoid
- Using pumpkin pie filling instead of puree. Your soup will taste like dessert.
And not in a good way.
- Not rinsing the lentils. You’ll end up with gritty soup. Just rinse them, okay?
- Skipping the sauté step.
Raw onion and garlic flavor is not the vibe we’re going for here.
- Adding the coconut milk before pressure cooking. It can curdle! Always stir it in at the end.
Alternatives and Variations
This recipe is super flexible.
Use butternut squash puree instead of pumpkin if that’s what you have. For a vegan version, it already is—just ensure your broth is vegan. To make it spicier, add more cayenne or a diced jalapeño with the onions.
If you don’t have a pressure cooker, try my stovetop lentil soup method—it just takes a bit longer.
FAQs
Can I freeze this Pressure-Cooker Lentil Pumpkin Soup?
Absolutely! This soup freezes like a dream. Just cool it completely, portion it out, and freeze for up to 3 months.
Thaw in the fridge overnight before reheating.
What’s the best substitute for coconut milk?
Heavy cream or half-and-half work well for a non-vegan option. For a lighter version, try unsweetened almond milk, but note it won’t be as creamy.
How long does it stay fresh in the fridge?
Stored properly in an airtight container, it stays delicious for up to 5 days. The flavors even meld and improve after a day or two.
Is this kid-friendly?
Yes!
My kids devour it. If they’re wary of spices, just reduce or omit the cayenne. The slight sweetness from the pumpkin usually wins them over.
Can I prep it ahead of time?
Definitely.
You can chop the onions and garlic ahead of time and store them in the fridge. Or make the entire soup and reheat it—it tastes even better the next day.
Final Thoughts
This Pressure-Cooker Lentil Pumpkin Soup is a game-changer for anyone short on time but big on flavor. It’s healthy, comforting, and seriously easy.
Give it a try this week and let me know how it goes in the comments! Share your pics and tag me—I love seeing your creations.