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Bowl of vegan pumpkin lentil soup garnished with herbs and spices

Vegan Pumpkin Lentil Soup

This Vegan Pumpkin Lentil Soup is a comforting, protein-packed, and creamy fall favorite. With red lentils, pumpkin purée, and warm spices, it’s a hearty, flavorful soup perfect for cozy meals.

  • Total Time: 30 minutes
  • Yield: 4–6 servings 1x

Ingredients

Scale
  • 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 (optional)
  • Optional Add-Ons:
  • 1/2 cup coconut milk
  • 1/2 inch knob of ginger, minced
  • Additional spices (Garam Masala, Turmeric, Thai curry paste)
  • Roasted chili peppers

Instructions

  1. Sauté the base: Heat a pot over medium heat with a splash of oil or vegetable broth. Add chopped onion and sauté until soft and fragrant, about 5 minutes.
  2. Add garlic and spices: Stir in minced garlic, cumin, smoked paprika, cinnamon, and nutmeg. Sauté for 1 minute until aromatic.
  3. Incorporate lentils and pumpkin: Add rinsed red lentils and pumpkin purée. Cook for 2 minutes, stirring to combine flavors.
  4. Add the broth: Pour in vegetable broth, bring to a gentle boil, then reduce to a simmer. Cover and cook for 15 minutes until lentils are soft.
  5. Season your soup: Squeeze in lemon juice if using. Season with salt and pepper. Add any additional spices or garnishes as desired.
  6. Blend to perfection: Use a blender or immersion blender to achieve your preferred texture, smooth or slightly chunky.
  7. Serve and garnish: Ladle into bowls and optionally top with toasted pumpkin seeds, a crack of black pepper, and a swirl of non-dairy cream or yogurt.

Notes

  • For an oil-free version, sauté using vegetable broth instead of oil.
  • Substitute onion with shallots or leeks if desired.
  • Use butternut squash purée or sweet potato purée instead of pumpkin for variation.
  • Add coconut milk or other plant-based milk for extra creaminess.
  • Customize spices to your taste, such as Garam Masala, Turmeric, or Thai curry paste.
  • Leftovers store well in the fridge for up to 4 days or can be frozen for longer storage.
  • Author: Mia
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Soup
  • Method: Simmering
  • Cuisine: Vegan, Fall
  • Diet: Vegan

Nutrition

  • Serving Size: 1 cup
  • Calories: 180
  • Sugar: 4g
  • Sodium: 400mg
  • Fat: 3g
  • Saturated Fat: 1g
  • Unsaturated Fat: 2g
  • Trans Fat: 0g
  • Carbohydrates: 32g
  • Fiber: 8g
  • Protein: 8g
  • Cholesterol: 0mg

Keywords: vegan pumpkin lentil soup, pumpkin soup with lentils, easy vegan fall soup, creamy pumpkin lentil soup, plant-based soup