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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!
4.58 from 7 votes

Pumpkin and Lentil Soup

This vegan pumpkin and red lentil soup is hearty, healthy, and comforting. 
Prep: 15 minutes
Cook: 30 minutes
Inactive time:: 15 minutes
Total: 1 hour
Servings: 4


  • 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


  • 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. 


Calories: 289kcal, Carbohydrates: 50g, Protein: 14g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Sodium: 984mg, Potassium: 858mg, Fiber: 19g, Sugar: 10g, Vitamin A: 23031IU, Vitamin C: 15mg, Calcium: 110mg, Iron: 7mg

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

© Salt & Lavender Inc. Content and photographs are copyrighted. Sharing this blog post is much appreciated, but copying and pasting full recipes without authorization to social media is strictly prohibited.

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

Hi! I’m Natasha.

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4.58 from 7 votes (1 rating without comment)

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  1. Aagje says:

    nutritional values would be helpful – I won’t try a recipe unless that is included

    1. Natasha says:

      I deleted your 1-star rating since you didn’t actually make the recipe. Would it have been so difficult to just ask me nicely if I could please add it? This is an older recipe, and I didn’t start adding nutritional info to the website until a few years ago. Anyway, I added it for you. You’re welcome.

  2. wendy says:

    can i use steamed lentils in this recipe?

    1. Natasha says:

      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!

  3. Diana Rincon says:

    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?

    1. Natasha says:

      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):

  4. Jerry says:

    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.

    1. Natasha says:

      Ohhh I love that idea!

  5. Olga says:

    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!

    1. Natasha says:

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

  6. Michelle @ Vitamin Sunshine says:

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

    1. Natasha says:

      Haha thanks, Michelle!!