This is the coziest Pumpkin Lentil Soup recipe perfect for winter. It’s full of good-for-you ingredients and naturally gluten-free, vegan and takes less than 30 minutes!

Pumpkin Lentil Soup Veggiekins

This creamy pureed soup is full of plant-based protein from lentils and natural sweetness from pumpkin plus plenty of spices to soothe the soul. It makes a delicious and warming lunch or dinner. It’s also a wonderful dish to meal prep and store in the fridge for a quick workday lunch. The soup takes only 30 minutes and calls for less than 10 ingredients. All you need to do is sauté and simmer in one pot, then blend and enjoy.

This Pumpkin Lentil Soup is made with simple, whole food ingredients. It’s vegan, gluten free, refined sugar free and can be made oil free too!

Ingredients for Creamy Lentil Soup with Pumpkin

  • Pumpkin purée. To simplify things, I used canned pumpkin purée! If you prefer, you can bake your own pumpkin chunks and add them before blending. But I find that this not only cuts down cooking time, but it’s also a great way to use up leftover canned pumpkin.
  • Red lentils. This fabulous ingredient bulks up the soup, adds plant protein, and also blends like a dream. Lentisl add a creamy texture without any dairy. Lentils are also full of gut-healthy fiber. Bonus: lentils are one of the most affordable, nutrient-rich foods and I love ’em!
  • Onion + garlic. These are flavour builders that start your soup on a savory note. They’re also great for the immune system, which could always use a little extra support in the chillier months.
  • Vegetable broth. The liquid in the broth is veggie broth for maximum flavour, you can use your favourite broth or even use a homemade broth.
  • Warming spices.  I love the combination of cumin, paprika, cinnamon, and nutmeg.

Pumpkin Lentil Soup Veggiekins

Instant Pot Pumpkin Soup

You can prepare this soup in an Instant Pot for convenience! To do it, just sauté your veg in the pot, then pressure cook until the lentils are soft enough to blend. Blend with an immersion hand blender, or throw into your blender unit (just make to let the soup cool before blending if you don’t have a little hole in the lid for steam release).

Ingredient Swaps

You can easily change up the spices in this soup. If you like a more Indian flavor profile, try curry powder. For a fresher flavor, add fall herbs like rosemary, thyme and sage. Turmeric and ginger are both healing and healthy. Feel free to add some extra heat too if you like from hot pepper flakes.

You can make your own pumpkin puree or use roasted butternut squash puree. Roast your squash until it’s fork-tender, then transfer it to a blender until smooth and creamy.

Serving Suggestions

Unlike many soups, this is hearty enough to be a meal! It’s high in protein and vibrant in color (thanks to beta carotene in pumpkin!).

For toppings, I like to add something creamy and something crunchy. Try these favorite toppings to serve your creamy pumpkin soup:


Store leftover pumpkin lentil soup in an airtight container in the fridge for up to four days. You can also freeze the soup for up to three months. Reheat it on the stove to serve.

More Vegan Soup Recipes

If you try this Pumpkin Lentil Soup, tag me on Instagram @veggiekins so I can see your delicious re-creations and feature them! As always, I love when you share your reviews in the comments below, and if you make any fun substitutions, let me know how it worked out below too.

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Pumpkin Lentil Soup Veggiekins

Cozy Pumpkin Lentil Soup (vegan, gluten free, wfpb)

  • Author: Remy
  • Total Time: 30 minutes
  • Yield: 3-4 servings 1x
  • Diet: Vegan


Healthy, hearty Cozy Pumpkin Lentil Soup! This 10 ingredient, 30 minute recipe is vegan, gluten free, high protein and can be made oil free.


  • 1 small onion, red or yellow, chopped
  • 4 cloves garlic, minced
  • 1 cup dry red lentils, rinsed
  • 5 cups vegetable broth
  • 1 1/2 cups pumpkin purée
  • 1/2 tsp cumin
  • 1/2 tsp smoked paprika
  • 1/4 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • salt and pepper to taste


  • juice of 1/2 a lemon
  • 1/2 cup coconut milk
  • 1/2 inch knob of ginger

other recommended spices (if you prefer to customize)

  • Indian spices garam masala, cardamom, coriander etc.
  • Turmeric and extra ground black pepper for an immune system boost
  • Thai curry paste
  • Roasted chili peppers, for extra heat


  1. In a pot over medium heat, sauté onion with a splash of oil (or omit if oil-free) until soft and fragrant. Then add garlic, and all spices (excluding salt and pepper) and sauté for another minute or so, until aromatic.
  2. Next add lentils and pumpkin purée and sauté for another 2 minutes. Add veggie broth and bring to a boil, then reduce heat to a simmer. Cover and cook for 15 minutes, or until lentils are softened and expand. Squeeze fresh lemon juice into the broth and season with salt and pepper to taste. Add any additional spices of choice.
  3. When ready, transfer mixture to a blender and blend until smooth, or leave slightly chunky if you prefer. Alternatively you can blend using an immersion hand blender in the pot.
  4. Enjoy! To garnish, you can serve with toasted pumpkin seeds, an extra crack of black pepper and a swirl of non-dairy cream or yogurt to finish.
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: main dishes, soups
  • Method: sautéing, blending

Keywords: soup, blender, lentils, high protein, dinner, pumpkin, oil free, wfpb, gluten free, vegan, dairy free

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Filed under: Eat, Gluten Free, Main Dishes, Oil Free

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BY Remy • September 22, 2020

Pumpkin Lentil Soup (vegan, gluten free, wfpb)

Pumpkin Lentil Soup Veggiekins

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  1. Mickey says:
    Just made this soup after carving my pumpkin for halloween. I don't usually leave comments but this is super tasty. I did make some adjustments and didn't add any cinnamon however added cayenne pepper. I devoured mine with chilli flakes and coriander and my boyfriend added oatly cream to his. Definitely recommend, love the usage of lentils as well.

  2. Amy says:
    Just discovered your page through ig. Can’t wait to try this! Thanks Remy :)
  3. Nairobi says:
    I literally just made this and took my first bite (or sip? lol) and it was delicious. Such a comforting AND healthy soup! Another winner Remi :)
  4. Erin says:
    Omg this came out so much better than I even expected! I didn’t have nutmeg but I added turmeric and fresh ginger. Thank you!
  5. Janis says:
    Easy and delicious!

  6. Bailee says:
    I am eating this as I type and made it with carrots in place of the pumpkin puree for a carrot, lentil, and ginger soup! It turned out SO good!! Thank you!!

  7. Mel says:
    I was looking for a vegan soup recipe for Thanksgiving and did a test run of this recipe. SO good and very unique flavors. Also very quick and easy to whip up as the only real chopping involved is the onion. I did add some coconut milk, Garam masala and ginger per the included suggestions and it is very very good. Thanks so much for the recipe and so glad I found your page!

  8. Jay says:
    My absolute FAVORITE soup recipe ever!

  9. aria says:
    Hi - this looks great! curious have you tried to freeze a batch? Looks like the perfect item to double this fall! Thanks :)
  10. Pinar Demirkazik says:
    Hi, I always loved pumpkin soup and this recipe is so easy to make. I am eating mine with pomegranate seeds. Is there anyone else? #KinCookingClub
  11. Leena says:
    Loved this! I think it will become my comfort food during winter. I used oat milk instead of coconut and left out paprika & nutmeg, because of allergies. #KinCookingClub
  12. Amanda says:
    Will definitely be making this soup again! This thick creamy soup had a very yummy and cozy flavor. I added lemon and non dairy sour cream. It was very easy to make too! #KinCookingClub

  13. Joanna says:
    I had a huge pumpkin at home that needed to be used up and had some lentils that had been sitting around so this was the perfect recipe to use them up! I loved the addition of lentils to this pumpkin soup which gives it a boost of protein. The flavour combination of coconut milk and the warm spices were perfect for me! Loved this creamy and delicious soup! #KinCookingClub

    • Remy Park says:
      Thanks so much Joanna! Love that you had lentils laying around, I feel like I am always guilty of that too :P
  14. Jess Virginia says:
    I made this today and oh my gosh it was amazing! I don’t have an instant pot, but I have a Philips soup maker and it turned out delicious. I read some of the other reviewers and added fresh ginger and turmeric and it’s such a nice warming soup. #kincookingclub
  15. ari says:
    this was the perfect recipe to use some sad red lentils in the back of the pantry that got forgotten about - super warm and comforting. used better than bouillon to keep things easy and added a touch of maple syrup to balance out the warm spices :) #Kincookingclub

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Hi there, I’m Remy! Welcome to Veggiekins Blog, home to nourishing vegan + gluten-free recipes and tips to live your best balanced and holistic life. I’m a human on a mission to empower you to be well and be kind to your mind, body and soul with the healing power of plants.

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COPYRIGHT © 2020 Veggiekins   ☼   Website by Sunday Stories