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This vegan pumpkin and lentil soup is hearty, healthy, and comforting. A delicious fall soup idea!
Try my Sausage and Lentil Soup (Slow Cooker) next.
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.
Nutrition
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.
nutritional values would be helpful – I won’t try a recipe unless that is included
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.
can i use steamed lentils in this recipe?
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!
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?
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
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.
Ohhh I love that idea!
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!
You are very welcome, Olga! So happy you liked it! 🙂
SO delicious! Can pumpkin season NEVER end? lol. Love it!
Haha thanks, Michelle!!