Creamy Pumpkin Lentil Soup (Vegan + One Pot)
This cozy and nourishing pumpkin lentil soup is packed with warm flavors, plant-based protein, and a silky texture you'll crave all soup season long! Blended until smooth and seasoned with fragrant spices, it’s the perfect 30-minute meal for chilly days — naturally vegan, gluten-free, and made in one pot.
Servings: 3 -4 servings
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
- 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.