1 tablespoon olive oil or ¼ cup water/broth for water saute
1 large onion, diced
4 – 6 cloves garlic, minced
1 – 2 teaspoons fresh thyme, chopped
generous pinch of red pepper flakes
4 – 5 lb. baking pumpkin, skin peeled, seeds removed and cubed
1 cup dried red lentils
6 cups broth or water (or combo)
salt & pepper, to taste
¼ cup chopped parsley, to garnish
pepitas, to garnish


In a large pot, heat oil, broth or water, over medium heat, add onion and garlic, saute for 5 minutes. Add the thyme, red pepper flakes, salt and pepper, stir and cook 1 minute more until fragrant.

Add remaining ingredients: Add the pumpkin, red lentils and liquids, bring to a boil, cover, to low and simmer at a gentle boil for 20 minutes. Soup is ready when pumpkin is fork-tender and lentils are soft.

Puree: Remove soup from heat, let cool a few minutes. Using an immersion blender (or stand blender), puree the soup to the desired consistency. Feel free to leave it a little chunky! Stir in the fresh parsley or use it as a garnish when serving.
Serve: Spoon into serving bowls and top pumpkin seeds, red pepper flakes, pepper and more fresh parsley.