This vegan pumpkin and lentil soup is hearty, healthy, and comforting. A delicious fall soup idea!
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. 🙂
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.
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. 😉
Hope you enjoy this healthy pumpkin soup recipe!
Questions? Ask me below!
Pumpkin and Lentil Soup
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.
You may also like my pumpkin and cauliflower soup, my pumpkin soup from canned pumpkin, or my cauliflower and leek soup.
wendy says
can i use steamed lentils in this recipe?
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!
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?
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): https://bit.ly/3rl4e9b
Jerry says
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.
Natasha says
Ohhh I love that idea!
Olga says
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!
Natasha says
You are very welcome, Olga! So happy you liked it! 🙂
Michelle @ Vitamin Sunshine says
SO delicious! Can pumpkin season NEVER end? lol. Love it!
Natasha says
Haha thanks, Michelle!!
Jamie | Sugar and Wine says
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!
Natasha says
Let me know if you do try it, Jamie! 🙂
Kristen @ The Endless Meal says
Oh yes! This is seriously incredible. I love all things pumpkin, especially this soup!
Caitlin says
That color! And it looks like it has a dreamy texture too. Swooning.
Natasha says
Thanks, Caitlin! 🙂
vanessa says
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.
Natasha says
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.
Sara @ Cake Over Steak says
Yum! I also love leeks in soup. Thanks for this lovely contribution! :-*
Natasha says
Thanks, Sara! And thanks for organizing the virtual pumpkin party. 🎃💛
Kym Grimshaw | On The Plate says
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
Natasha says
Hahaha thanks, Kym. Sisters! 😉
Sarah | Well and Full says
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. 🙂
Natasha says
Aw thanks, Sarah!!
Milena | Craft Beering says
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!
Natasha says
Thanks, Milena!! It is a good spice, isn't it? I definitely enjoy cooking with it too.
Mary Ann | The Beach House Kitchen says
The color Natasha! I actually love how you used canned pumpkin! Sometimes you just want easy. I totally get it!
Natasha says
Thank you!! 🙂 Have a great week!
Natasha's Sister says
I like pumpkins. Bring me some of this now.
Natasha says
No.