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In honour of the first day of fall today, I bring you a cozy and warming Pumpkin Lentil Soup! The name says it all–it features both pumpkin and lentil and a variety of spices to soothe the soul. It makes for a delicious lunch or dinner, and is a wonderful dish to meal prep and store in the fridge. From start to finish it takes about 30 minutes to make and calls for less than 10 ingredients. All you need to do is sauté and simmer in one pot, then blend and enjoy.
Unlike most soups, this is hearty enough to be a meal! It’s high in protein and vibrant in colour (thanks to beta carotene in pumpkin!), plus you can easily modify it with spices of choice. I like to top it off with a swirl of non-dairy yogurt or cream, extra sprinkle of pepper and fresh herbs.
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!
What’s in this Pumpkin Lentil Soup?
Pumpkin purée → To simplify things, I used canned pumpkin purée! If you prefer, you can bake your own pumpkin chunks and add before blending, but I find that this not only cuts down cooking time, but is 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. It adds a creamy texture without any dairy needed, and is fiber rich too. Lentils are one of the most affordable, nutrient rich foods and I love ’em!
Onion + garlic → You already know the drill–these are flavour builders and are the starting point for our soup. They’re also both 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 → This is where the flavour really comes in!
Secrets to success
The spices in this soup can be modified. I’ve made it with spices leaning more Indian, for a curry-like flavour, fall herbs like rosemary, thyme and sage, turmeric for immunity and ginger for brightness. Customize as you’d like!
You can prepare this soup in an Instant Pot for convenience! 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).
If you try this recipe out, tag me on Instagram@veggiekinsso 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.
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
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.
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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