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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

By Natasha Bull
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
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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. 

Nutrition

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.

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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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31 Comments

  1. 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

  4. 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

    1. 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

  6. 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

  7. 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

  8. 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

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

    Reply