Lentil Pumpkin Soup

I was in dire craving for a delicious hot bowl of soup —something hearty and nourishing. So I gathered a few ingredients from my kitchen and then prepared this amazing Lentil Pumpkin Soup, satisfying all of my soup cravings.  It has everything I’ve ever wanted in a soup. It’s hearty, bursting with warm flavors, and pairs perfectly with your favorite crackers or garlic bread.

There are plenty of nutrients and comforting flavors in this Lentil Pumpkin Soup, so you’ll want to make it again and again. You’ll be pleasantly surprised at how simple it is to prepare with only a few pantry items and spices. Plus, it’s full of delicious pumpkin flavor, and I know you’re all as crazy with pumpkin as I am.

Pumpkin lends creaminess and heft to the dish. Brown lentils add a velvety texture & extra protein to this soup. It’ll make sure to keep everyone warm on a chilly fall night!

You will also enjoy, Gluten-Free Pull-Apart Cinnamon Roll, Gluten-Free Vegan Pumpkin Bread, and Candied Pumpkin.

Is Lentil Pumpkin Soup healthy?

Yes! This soup is high in fiber and protein while being relatively low in calories.

Lentils are not only cheap, but they are also nutritional powerhouses! They’re rich in plant-based protein, full of B vitamins, and a good source of iron. Additionally, lentils are high in dietary fiber, which helps regulate bowel movements and promotes the growth of beneficial gut bacteria.

In addition, it contains pumpkin puree and lots of veggies, which are highly nutritious and provide various health benefits. Pumpkin is high in antioxidants and vitamins A, C, and E. Veggies are an excellent source of immunity-boosting properties.

When all these super ingredients are paired together, making it a highly healthy and nutritious soup. When you make and eat this soup, you’ll reap a slew of incredible nutritional benefits. In my opinion, it’s a win-win situation!

Lentil Pumpkin Soup recipe:

Simple, whole-food ingredients are used to make this Pumpkin Lentil Soup. What you’ll need is the following:

• Dried brown lentils
• Vegetable broth (or 2 vegan bouillon cubes plus 6 cups water)
• Onion, chopped
• Garlic, minced
• Celery stalks chopped
• Onions, chopped
• Thyme
• Carrot peeled and diced
• Potato washed and diced
• Basil
• Oregano
• Onion powder
• Garlic powder
• Cayenne pepper
• Pumpkin puree
• Sea salt to taste

Scroll Down To The Recipe Card For The Full Ingredient List And Instructions

How to make Lentil Pumpkin Soup?

1. Sort and wash lentils.
2. Add lentils and vegetable broth to a large pot, then place over medium heat. Bring it to a boil, cover the pot, then reduce heat to simmer for 20 minutes.
3. Add onion, garlic, celery, green onion, thyme, carrot, potato, basil, oregano, garlic powder, onion powder, cayenne pepper, and pumpkin puree, and cook for 10 minutes or until vegetables are tender, then season with salt to taste.
4. Now, you have to decide the texture of the soup. For example, you may leave it chunky if you want it to be more like a pumpkin lentil stew. Or, you can use an immersion blender to puree all or some of the soup slightly. Put another way, add 50% of the soup mixture to a blender or food processor, put it back to the pot with the other half, and stir well.
5. Finally, taste it and adjust the seasoning if required. Serve warm.

Serving and Topping Suggestions

This soup, unlike other soups, is hefty enough to serve as a meal on its own. It’s protein-packed and vibrant in color (courtesy of pumpkin’s beta carotene!).

When it comes to toppings, I love to use a combination of creamy and crunchy toppings. Serve this soup with these popular toppings:

• Swirls of non-dairy yogurt or creme
• Fresh herbs
• Pumpkin seeds, toasted
• Croutons, gluten-free
• Crispy garbanzo beans
• Lotus Root Chips (oil-free, vegan, gluten-free)
• Feel free to top it with roasted lotus seeds and fresh microgreens for extra crunch.

And, how can a soup be perfect if it doesn’t come with tasty sides? Here are a few of my favorites to accompany the soup:

• Flatbread
• Brown rice crackers
• Gluten-free garlic bread
• Turmeric coconut rice
• Tortilla chips
• Cornbread
• Pair it with your favorite salad

Tips for Storing and Freezing

Let the soup cool completely before storing. Then, you can store it in airtight containers for 4-5 days in the fridge. Then, use a microwave or a stovetop to reheat it up when you want to have it!

To freeze this Lentil Pumpkin Soup, pour it in a freezer-safe container and freeze it. You can keep it frozen for up to two months. Allow the soup to thaw in the refrigerator overnight before serving. Then, reheat it in the microwave or on the stovetop.

If it thickens while chilled, you can add some vegetable broth or water when reheating.

Substitutions and Variations

• Pumpkin purée: I have used canned pumpkin purée to make things easier! I’ve noticed that this not only saves time in the kitchen but it is also a great way to use up any leftover canned pumpkin. Of course, if you like, you can make your pumpkin puree from scratch by following the recipe mentioned below.

There are approximately four steps:

1. Cut the pumpkins
2. Scoop the seeds out
3. Bake pumpkins
4. Remove the skin and blend the insides.

Here are some ideas for additions to your soup.

• Sweet potato or butternut squash puree can be substituted if you do not have pumpkin puree on hand.
• Lentils: This recipe can be made using green or brown lentils. Just make sure they’re sorted and rinsed.
• Veggies: Apart from the vegetables that I’ve used, you can use baby spinach, peas, sweet potatoes, mushrooms, broccoli, or any of your favorites.
• Vegetable broth: To make this recipe vegan and vegetarian, I used vegetable broth. You can also use coconut milk or water if you don’t have any broth on hand.

I hope you enjoy this hearty vegan pumpkin lentil soup! If you make it, please leave a comment to let me know how it turned out. Have fun!

Other Vegan Soups You Will Love

• Swiss Chard Soup
• Instant Pot Vegan Red Lentil Soup
• Vegan Tomato Soup
• Vegan Butternut Squash Soup
• Instant Pot White Bean Soup
• Pinto Bean Soup

If you enjoyed this Pumpkin Lentil Soup recipe and would love to see more, join me on Youtube, Instagram, Facebook & Twitter!

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Lentil Pumpkin Soup

This pumpkin lentil soup packed with nutrient-dense ingredients is naturally gluten-free, oil-free, vegan, and ready within 30 minutes! It is perfect for a chilly autumn day lunch or dinner!

5 from 9 votes

Print Pin Rate

Course: Soup

Cuisine: American

Keyword: lentil pumpkin soup

Prep Time: 10 minutes minutes

Cook Time: 30 minutes minutes

Servings: 6 servings

Calories: 205kcal

Equipment

• 1 large pot

Ingredients

• 1 cup dried brown lentils
• 6 cups vegetable broth or 2 vegan bouillon cubes plus 6 cups water
• 1 small onion chopped
• 4 cloves garlic minced
• 2 celery stalks chopped
• 2 green onions chopped
• 2 sprigs of thyme
• 1 medium carrot peeled and diced
• 1 medium potato washed and diced
• 2 teaspoons dried basil
• 1 teaspoon dried oregano
• 2 teaspoons onion powder
• 1 teaspoon garlic powder
• 1/4 teaspoon ground cayenne pepper
• 1 15 ounce can of pumpkin puree or homemade
• Salt to taste

Instructions

• Sort and wash lentils.
• Add lentils and vegetable broth to a large pot, then place over medium heat. Bring it to a boil, cover the pot, then reduce heat to simmer for 20 minutes.
• Add onion, garlic, celery, green onion, thyme, carrot, potato, basil, oregano, garlic powder, onion powder, cayenne pepper, and pumpkin puree, and cook for 10 minutes or until vegetables are tender, then season with salt to taste.
• Now, you have to decide the texture of the soup. For example, you may leave it chunky if you want it to be more like a pumpkin lentil stew. Or, you can use an immersion blender to puree all or some of the soup slightly. Put another way, add 50% of the soup mixture to a blender or food processor, put it back to the pot with the other half, and stir well.
• Finally, taste it and adjust the seasoning if required. Serve warm.

Nutrition

Calories: 205kcal | Carbohydrates: 41g | Protein: 10g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 977mg | Potassium: 699mg | Fiber: 14g | Sugar: 8g | Vitamin A: 19426IU | Vitamin C: 10mg | Calcium: 81mg | Iron: 4mg