Creamy Vegan Pumpkin and Red Lentil Soup Recipe

4.88

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

a bowl of pumpkin lentil soup topped with vegan cream and black pepper

Why You’ll Love This Recipe

This creamy pureed vegan Pumpkin Lentil Soup is full of plant-based protein from red lentils and natural sweetness from pumpkin, plus plenty of warm spices to soothe the soul. It makes a delicious lunch or dinner. It’s also a wonderful dish to make a big batch for meal prep and store in the fridge for a quick workday lunch. 

The soup takes only 30 minutes and calls for a handful of ingredients. All you need to do is sauté and simmer in one pot, then blend and enjoy.

Made with simple, whole food ingredients. It’s vegan, gluten-free, refined sugar-free, and can be made oil-free too!

Since it’s soup season, try these favorite soup recipes: Red Curry Cauliflower Soup, Asparagus Zucchini Soup, and/or White Bean, Kale and Cauliflower Soup.

Ingredient Notes

  • Pumpkin purée. To simplify things, I used canned pumpkin purée! If you prefer, you can bake your own fresh pumpkin chunks and add them before blending. But I find that this not only cuts down cooking time but also is a great way to use up leftover canned pumpkin.
  • Whole Red lentils. This fabulous ingredient bulks up the soup adds plant protein, and also blends like a dream. Lentils 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.
  • Optional mix-ins and garnishes: lemon juice, a can of coconut milk, fresh ginger, and/or red pepper flakes.
  • Salt and black pepper to taste
an overhead shot of pumpkin soup in a white bowl

Step-by-Step Instructions

  1. In a large pot or soup 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 expanded. 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 the mixture to a blender and blend until smooth, or leave it slightly chunky if you prefer. Alternatively, you can blend it in the pot using an immersion hand blender.
  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.

Secrets to Success

  • Instant Pot Method: 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 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 from hot pepper flakes, too, if you like.
  • Homemade Puree: 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 pumpkin and red lentil soup 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:

Storage

Store leftover pumpkin lentil soup in an airtight container in the fridge for up to four days. 

To freeze, store the cooked and cooled soup in a freezer-safe container for up to three months. Reheat it on the stove to serve.

More Pumpkin 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.

Creamy Vegan Pumpkin Lentil Soup Recipe

4.88 from 8 votes
Servings: 3 -4 servings
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
This is the coziest Pumpkin Lentil Soup recipe, perfect for winter. It's full of good-for-you ingredients, warm flavors, and is naturally gluten-free and vegan. It also takes less than 30 minutes to make!

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.

Notes

Secrets to Success

  • Instant Pot Method: 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 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 from hot pepper flakes, too, if you like.
  • Homemade Puree: 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 pumpkin and red lentil soup 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:

Storage

Store leftover pumpkin lentil soup in an airtight container in the fridge for up to four days. 
To freeze, store the cooked and cooled soup in a freezer-safe container for up to three months. Reheat it on the stove to serve.

Nutrition information is automatically calculated, so should only be used as an approximation.

Did you make this recipe?Tag @veggiekins on Instagram and hashtag it with #veggiekins

This post may contain affiliate links. 

About Remy

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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26 Comments

  1. 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
  2. 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

    5 stars

  3. 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

    5 stars

    1. Thanks so much Joanna! Love that you had lentils laying around, I feel like I am always guilty of that too :P
  4. 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
  5. 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

    4 stars