Red Lentil–Pumpkin Soup

About

A warm, comforting red lentil and pumpkin soup that is naturally EAT–Lancet aligned, high in fiber, low in saturated fat, and rich in anti-inflammatory spices.
This unified recipe includes:

• Classic version
• EAT–Lancet optimized version
• Longevity / anti-aging enhancements

All variations share the same core flavor profile.

Servings

6–8 servings

Ingredients

Base Ingredients (Same for All Versions)

• 1 tablespoon olive oil
• 1 yellow onion, diced
• 4 cloves garlic, minced
• 1 tablespoon garam masala
• 1 teaspoon ground cinnamon
• 1/8 teaspoon cayenne pepper (or more to taste)
• 1 1/2 cups red lentils, rinsed
• 15-ounce can pure pumpkin purée
• 2 tablespoons maple syrup
• 6 cups vegetable broth
• Salt:
  • Classic: 1 tablespoon
  • EAT–Lancet Option: 1–2 teaspoons

Optional Final Seasonings

• 1 tablespoon olive oil (Classic)
• 2 teaspoons maple syrup
• 1 teaspoon garam masala
• 1/4 teaspoon cinnamon
• Pepitas (green, shelled pumpkin seeds), for topping
• Fresh lemon juice (1–2 teaspoons per bowl)
• Chopped cilantro or parsley

Optional EAT–Lancet Enhancements

• Add 2 cups chopped vegetables (spinach, bell pepper, carrot, tomato)
• Use reduced-sodium vegetable broth
• Reduce total added oil by ½–1 tablespoon

Optional Longevity Enhancements (Anti-Aging)

• Stir ¼ teaspoon turmeric + a pinch of black pepper into the soup at the end
• Add fresh lemon juice before serving
• Add a handful of spinach directly into the hot soup — it wilts instantly
• Top with pepitas for magnesium, zinc, and anti-aging fats
• Add cilantro for polyphenols

Preparation (Slow Cooker)

1. Heat olive oil in a skillet over medium heat.
2. Add onion and cook 2–3 minutes, until slightly softened.
3. Add garlic, garam masala, cinnamon, and cayenne; sauté 1–2 minutes until fragrant.
4. Transfer the mixture to a slow cooker.
5. Add rinsed lentils, pumpkin purée, maple syrup, broth, and salt (see Classic vs EAT–Lancet amounts).
6. Cover and cook on LOW for 6–8 hours or HIGH for 4–5 hours, until lentils are soft.
7. Stir well. Adjust consistency with broth or water if needed.
8. Add optional longevity enhancements (lemon, turmeric, spinach, pepitas).
9. Taste and adjust seasoning.

Serve

Serve warm and top with:

• Pepitas
• Fresh lemon juice
• Cilantro or parsley
• Extra garam masala or cinnamon (optional)

Recommended Grain Pairings

(These are not required — just suggested options.)

• Millet — Light, fluffy, neutral; complements the soup without overpowering
• Farro — Rich, nutty, chewy; adds hearty texture for a more substantial bowl
• Wild Rice — Earthy, aromatic, slightly chewy; pairs beautifully with pumpkin and warm spices

Each of these grains is fully EAT–Lancet aligned, longevity-supportive, and sustainable.

Nutrition Comparison (per serving, estimated)

Classic Version

• Calories: 310–350
• Protein: 15–17 g
• Fat: 9–11 g
• Fiber: 8–10 g
• Carbs: 45–50 g
• Sodium: Very high (due to 1 tbsp salt)
• Environmental impact: low

EAT–Lancet Optimized

• Calories: 280–320
• Protein: 15–17 g
• Fat: 7–9 g
• Fiber: 10–13 g
• Carbs: 45–50 g
• Sodium: moderate (1–2 tsp salt)
• Micronutrients: higher with added vegetables
• Environmental impact: extremely low

Longevity-Enhanced Version

(EAT–Lancet + turmeric, lemon, greens, pepitas)

• Calories: 300–340
• Protein: 16–19 g
• Fat: 9–11 g
• Fiber: 12–16 g
• Metabolic impact: excellent
• Cognitive support: excellent
• Inflammation control: excellent

Summary

This recipe aligns strongly with your dietary framework:

• EAT–Lancet aligned
• High-fiber, low-fat, plant-forward
• Anti-inflammatory and longevity-friendly
• Easy to digest and nutrient-dense
• Low environmental footprint

Optional enhancements allow you to tailor the meal for:
Classic comfort, ideal EAT–Lancet balance, or maximum longevity benefit.