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    Home » Healthy

    Pumpkin and Lentil Soup

    Published: Oct 23, 2017 / Updated: Sep 2, 2018 / 29 Comments

    This post may contain affiliate links. Please see my affiliate disclosure for more details.

    Jump to Recipe

    This vegan pumpkin and lentil soup is hearty, healthy, and comforting. A delicious fall soup idea!

    earthenware bowl of vegan pumpkin and red lentil soup

    I used canned pumpkin to make this soup. I love roasted squash in soup recipes, but I wanted to add a recipe that's a bit quicker and less fussy. Not that roasting veggies is exactly arduous, but you know what I mean. Sometimes you just want to chuck everything in a pot and get on with it.

    I was invited to participate in this year's Cake Over Steak Virtual Pumpkin Party, and I thought this would be a great savory pumpkin recipe to include. If you're interested in seeing some other awesome pumpkin recipes, click the link above - they have all gone live this morning. 🙂

    yellow pot with pumpkin lentil soup and ladle

    I really like the depth of flavor in this canned pumpkin soup. I don't use leeks in soup too often (not sure why!), but I love the flavor that they add. Chili powder, cumin, and garlic impart extra deliciousness.

    This pumpkin soup recipe is without cream, so it's great if you're looking for something a bit lighter.

    I toyed with not puréeing the soup, but I like the way it ended up. I'm really loving silky puréed vegetable soups lately, I have to say. I recently remade and re-photographed my acorn squash and carrot soup, and if you like this soup, you'll probably like that one as well. I also recently made a spicy puréed sweet potato soup that you may also enjoy.

    close-up of vegan lentil pumpkin soup in a bowl

    I topped this vegan pumpkin soup with a little sumac, chopped parsley, and some fresh chives. I

    love topping soups with chives, but whatever your favorite toppings are would work just fine as well. Croutons, a slice of crusty bread... or nothing at all. 😉

    bowl of lentil pumpkin soup topped with parsley and chives

    Hope you enjoy this healthy pumpkin soup recipe!

    Questions? Ask me below!

    This vegan pumpkin and red lentil soup is hearty, healthy, and comforting. A delicious fall soup idea!

    Pumpkin and Lentil Soup

    This vegan pumpkin and red lentil soup is hearty, healthy, and comforting. 
    4.50 from 6 votes
    Print Recipe Pin Recipe Save Saved!
    Prep Time 15 mins
    Cook Time 30 mins
    Inactive time: 15 mins
    Total Time 1 hr
    Course Soup
    Cuisine American
    Servings 4
    Prevent your screen from going dark

    Ingredients
     

    • 1 tablespoon olive oil
    • 2 small to medium leeks (white parts only) chopped
    • 1/2 medium onion chopped
    • 3 cloves garlic minced
    • 4 cups vegetable broth
    • 2 cups water
    • 2 cups pumpkin purée
    • 1 large carrot peeled & sliced
    • 1 cup red lentils
    • 2 dashes Italian seasoning
    • 1/4 teaspoon ground cumin
    • 1 teaspoon chili powder
    • Salt & pepper to taste

    Instructions
     

    • Add the oil to a large pot on medium-high heat. Sautée the leek and onion for 10 minutes, stirring fairly often. 
    • Stir in the garlic and cook for about 30 seconds, or until fragrant.
    • Add the vegetable broth, water, pumpkin purée, carrot, lentils, Italian seasoning, cumin, and chili powder. Increase heat to high and bring to a boil. 
    • Once it's boiling, reduce heat to medium-low and cover with the lid slightly ajar. Let it simmer for 20 minutes. 
    • Blend the soup in batches until it's smooth (I suggest letting the soup cool for at least 15 minutes first). Season with salt & pepper as needed and serve immediately. 
    Keyword pumpkin and lentil soup
    Author Natasha Bull

    You may also like my pumpkin and cauliflower soup, my pumpkin soup from canned pumpkin, or my cauliflower and leek soup.

    « Chicken Fajita Zoodle Bowls
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    1. wendy says

      February 15, 2022 at 7:43 AM

      can i use steamed lentils in this recipe?

      Reply
      • Natasha says

        February 15, 2022 at 10:00 AM

        I think that should be fine. It may cook a touch faster, though, so I'd keep an eye on it. Let me know how it goes!

        Reply
    2. Diana Rincon says

      February 2, 2022 at 3:23 PM

      I cant find the recipe for the first pumpkin soup (canned, w/curry) described in this post. I see the recipe for the pumpkin lentil soup. But it looks like there should be two recipes. Do I misunderstand?

      Reply
      • Natasha says

        February 2, 2022 at 4:10 PM

        Hi! I just went back and re-read the post (it's from 2017 and it's been a while since I've looked at it!). I don't see the word "curry" mentioned to describe this soup unless I'm totally missing it. I wonder if somehow you saw this recipe (it's from canned pumpkin and uses curry powder): https://bit.ly/3rl4e9b

        Reply
    3. Jerry says

      October 26, 2021 at 8:40 PM

      5 stars
      Great recipe!! We loved it.
      I did a slight change by smoking a pie pumpkin on the Traeger and then tossing in the food processor.

      Reply
      • Natasha says

        October 26, 2021 at 9:16 PM

        Ohhh I love that idea!

        Reply
    4. Olga says

      May 24, 2019 at 5:50 PM

      5 stars
      Thanks for another delicious soup recipe Natasha! I added a bit of cayenne pepper to this because I enjoy spicy food, and it turned out great! Thanks so much!

      Reply
      • Natasha says

        May 25, 2019 at 12:13 PM

        You are very welcome, Olga! So happy you liked it! 🙂

        Reply
    5. Michelle @ Vitamin Sunshine says

      December 15, 2017 at 12:15 AM

      5 stars
      SO delicious! Can pumpkin season NEVER end? lol. Love it!

      Reply
      • Natasha says

        December 15, 2017 at 8:15 AM

        Haha thanks, Michelle!!

        Reply
    6. Jamie | Sugar and Wine says

      November 30, 2017 at 12:57 PM

      I seriously need to try this. I've been trying to add in more vegan/vegetarian recipes into my diet and soups seem like a great way to go!

      Reply
      • Natasha says

        November 30, 2017 at 1:20 PM

        Let me know if you do try it, Jamie! 🙂

        Reply
    7. Kristen @ The Endless Meal says

      November 13, 2017 at 9:45 PM

      5 stars
      Oh yes! This is seriously incredible. I love all things pumpkin, especially this soup!

      Reply
    8. Caitlin says

      November 9, 2017 at 8:01 AM

      That color! And it looks like it has a dreamy texture too. Swooning.

      Reply
      • Natasha says

        November 9, 2017 at 8:10 AM

        Thanks, Caitlin! 🙂

        Reply
    9. vanessa says

      November 7, 2017 at 5:38 AM

      2 stars
      2 leeks and 1/2 onion have left me with a pumpkin tinged onion soup. I love onions buts this was not what I was looking for. Disappointed in the flavor. Will definitely cut onions and leeks in half next time.

      Reply
      • Natasha says

        November 7, 2017 at 8:06 AM

        I'm sorry to hear that, Vanessa! I definitely did not notice a strong onion flavor in the soup. Maybe the leeks I used were much smaller? I'll update the recipe to reflect that.

        Reply
    10. Sara @ Cake Over Steak says

      October 30, 2017 at 11:44 AM

      Yum! I also love leeks in soup. Thanks for this lovely contribution! :-*

      Reply
      • Natasha says

        October 30, 2017 at 12:11 PM

        Thanks, Sara! And thanks for organizing the virtual pumpkin party. 🎃💛

        Reply
    11. Kym Grimshaw | On The Plate says

      October 24, 2017 at 5:01 AM

      I had a comment in mind after reading your lovely post but then couldn't stop laughing at the comment from 'Natasha's Sister' and your response, haha! Delicious soup, I'm not surprised your sister is demanding some 😉 Xx

      Reply
      • Natasha says

        October 24, 2017 at 10:06 AM

        Hahaha thanks, Kym. Sisters! 😉

        Reply
    12. Sarah | Well and Full says

      October 23, 2017 at 1:05 PM

      This is EXACTLY my type of food - savory, flavorful but not too many ingredients, and plant-based!! It was genius to use the red lentils too. 🙂

      Reply
      • Natasha says

        October 23, 2017 at 1:54 PM

        Aw thanks, Sarah!!

        Reply
    13. Milena | Craft Beering says

      October 23, 2017 at 12:19 PM

      So gorgeous! Lentils and pumpkin really come together nicely here. I love that you use cumin among the other spices - I am a huge fan and might even add more than recommended:) Pinned!

      Reply
      • Natasha says

        October 23, 2017 at 12:44 PM

        Thanks, Milena!! It is a good spice, isn't it? I definitely enjoy cooking with it too.

        Reply
    14. Mary Ann | The Beach House Kitchen says

      October 23, 2017 at 10:35 AM

      The color Natasha! I actually love how you used canned pumpkin! Sometimes you just want easy. I totally get it!

      Reply
      • Natasha says

        October 23, 2017 at 11:58 AM

        Thank you!! 🙂 Have a great week!

        Reply
    15. Natasha's Sister says

      October 23, 2017 at 9:28 AM

      5 stars
      I like pumpkins. Bring me some of this now.

      Reply
      • Natasha says

        October 23, 2017 at 11:58 AM

        No.

        Reply

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