Pumpkin Lentil Soup (vegan, gluten free, wfpb)
Sep 22, 2020 • Updated Jun 20, 2023
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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!
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.
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:
- A swirl of non-dairy yogurt or cream,
- An extra sprinkle of pepper
- Fresh herbs
- Toasted pumpkin seeds
- Gluten-free croutons
- Crunchy chickpeas
- Crispy Lotus Root Chips (oil-free, vegan, gluten-free)
Storage
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
- Red Curry Cauliflower Soup
- Asparagus Zucchini Soup
- White Bean, Kale and Cauliflower Soup
- High Protein Pumpkin Pie
- Healthy Pumpkin Spice Granola
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.
Cozy Pumpkin Lentil Soup (vegan, gluten free, wfpb)
Ingredients
- 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
- optional
- 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
Instructions
- 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.
- 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.
- 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.
- 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.
Nutrition information is automatically calculated, so should only be used as an approximation.
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