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Make this cozy, comforting, spiced lentil and pumpkin soup in just one pot in 45 minutes for a hearty, nourishing, satisfying fall/winter meal!
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Why You’ll Love This Recipe
When pumpkin season arrives, cozy soup cravings inevitably follow! I’ve already shared immune-boosting roasted pumpkin soup and slow cooker pumpkin soup recipes, but this time I’m adding a hearty twist with red lentils. They add a boost of fiber, iron, and plant-based protein, for a cozy, comforting, and nourishing soup.
Combined with aromatic onion, sweet carrot, and a simple, savory, smoky seasoning blend, this creamy spiced pumpkin and lentil soup is so delicious. Better yet, this low-effort soup is ready in just 45 minutes, made with simple, inexpensive pantry staples, make-ahead and freezer-friendly, and perfect for chilly fall & winter evenings.
If you love cozy, savory pumpkin recipes, try my vegan pumpkin chili, pumpkin pasta bake, or pumpkin curry.
Ingredient Notes
Please refer to the recipe card for the full list of ingredients and their quantities.
Recipe Variations
There are several tasty ways to adjust this pumpkin and red lentil soup recipe.
- Ginger: Try ground powder or freshly minced ginger.
- Other spices: Ground coriander, turmeric, and chili/ cayenne pepper work well with what I’ve already used. Nutmeg or pumpkin pie spice also works.
- Curry: Add curry powder (mild, medium, or hot) or red curry paste for a simple curried pumpkin lentil soup.
- Spinach: Stir in after blending for extra nutrients.
- Maple syrup: (or brown sugar) to enhance pumpkin sweetness.
How to Make Lentil and Pumpkin Soup
Step 1: First, sort through (to remove debris) and rinse the lentils. Then, finely dice the onion and carrot, and mince the garlic cloves. Meanwhile, heat the oil in a large, heavy-based Dutch oven or saucepan over medium-high heat. Once hot, sauté the onion for 4-5 minutes, until softened.
Step 2: Add the garlic and carrots, sauteing for 2 minutes, before stirring in the cumin, smoked paprika, and black pepper. Sauté for a further minute until fragrant.
Step 3: Stir in the lentils, vegetable broth, and pumpkin puree, bring to a boil, reduce to low, cover, and simmer for 20-25 minutes, or until the lentils are tender.
Step 4: Remove the pumpkin red lentil soup from the heat, add the silken tofu, and use an immersion blender to blend it until smooth and creamy.
Alternatively, work in batches in a blender. For chunky soup, only blend 50-75%.
Step 5: Add the lemon juice/vinegar, then taste and adjust any seasonings. Serve optionally garnished with fresh parsley or cilantro. Enjoy!
FAQs
Use sugar or pie pumpkins (or crown prince squash/Muscat pumpkin), not carving pumpkins.
Chop the pumpkin in half, scoop out the seeds, lightly oil it, and roast, cut-side down at 375°F/190°C until fork-tender (usually 30-50 minutes).
Sure! Since the soup is blended, it’s a great use for leftover roasted pumpkin (or air fryer pumpkin).
Yes, though they take longer to cook, are firmer when cooked, and will affect the color differently.
Pro Recipe Tips
- To make it oil–free: Use ¼ cup water/broth instead.
- Reserve the seeds: You can clean and roast them as a tasty snack.
- For slightly chunky soup: Only blend a portion (50-75%) of the soup.
- To adjust thickness: Use more or less broth.
- Make it in advance: This pumpkin lentil soup tastes even better on day two!
Serving Suggestions
This pumpkin, carrot, and lentil soup is hearty, nourishing, and satisfying, and can be enjoyed as an appetizer, side, or main with:
- Toppings (try roasted spicy pumpkin seeds, crispy shallots, croutons, vegan cream/yogurt, fresh cilantro/parsley, red pepper flakes, crispy baked kale chips, chili oil, vegan pesto, black pepper, etc.)
- Bread (like crusty no-knead bread, vegan garlic bread, vegan cornbread muffins or spicy jalapeno cornbread)
- A sandwich (or a vegan grilled cheese)
- Salad (either a leafy green salad or a heartier option like apple pecan salad)
You could also enjoy sauteed spinach/kale or caramelized Brussels sprouts, broccoli, pumpkin, etc., on the side or stirred directly into the red lentil pumpkin soup.
Storage Instructions
- Fridge: In an airtight container for 4-5 days.
- Freeze: In Ziplock/Stasher bags (spread flat), a silicone muffin tray, or airtight containers for 3-4 months. Then, let it thaw in the fridge overnight.
- Reheat: In a microwave (1-2 minutes) or on the stove over medium-low heat until hot. If needed, add a little more broth/water.
More Pumpkin Recipes
Vegan Side Dishes
Creamy Pumpkin Risotto (Vegan)
Vegan Side Dishes
Easy Pumpkin Rice
![completed Pumpkin Gnocchi [4 Ingredient] on a plate](https://plantbasedonabudget.com/wp-content/uploads/2024/10/Pumpkin-Gnocchi-PBOAB-25-378x378.jpg)
Vegan Side Dishes
Pumpkin Gnocchi [4-Ingredient]
Vegan Side Dishes
Air Fryer Pumpkin
If you tried this lentil and pumpkin soup recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks!
If you’re loving my recipes and would like a more comprehensive resource, check out my cookbooks!
Lentil and Pumpkin Soup
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Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion diced
- 4 garlic cloves minced
- 2 medium carrots diced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ¼ teaspoon black pepper
- 1 cup dried red lentils rinsed
- 4 ½ cups vegetable broth
- 2 cups pumpkin purée
- 1 (10-14 ounce) package silken tofu
- 2 tablespoons lemon juice or apple cider vinegar
- Fresh parsley or cilantro for garnish (optional)
Instructions
- Heat the olive oil in a large pot over medium heat. Add the onion and sauté for 4–5 minutes until softened.
- Stir in the garlic and carrots, cooking for 2 minutes. Add the cumin, smoked paprika, and black pepper, and cook for 1 minute until fragrant.
- Add the lentils, vegetable broth, and pumpkin purée. Stir well to combine.
- Bring to a boil, then reduce the heat to low. Cover and simmer for 20–25 minutes, or until the lentils are tender.
- Turn off the heat. Add the silken tofu directly into the pot. Use an immersion blender to blend until smooth and creamy (or carefully transfer in batches to a blender).
- Stir in the lemon juice or apple cider vinegar. Taste and adjust seasonings if needed.
- Serve hot, garnished with fresh parsley or cilantro if desired.
Notes
- To make it oil–free: Use ¼ cup water/broth instead.
- Reserve the seeds: You can clean and roast them as a tasty snack.
- For slightly chunky soup: Only blend a portion (50-75%) of the soup.
- To adjust thickness: Use more or less broth.
- Make it in advance: This pumpkin lentil soup tastes even better on day two!
![completed Vegan Chickpea Noodle Soup [Stove + Crockpot] in two bowls on a white surface](https://plantbasedonabudget.com/wp-content/uploads/2023/12/Screen-Shot-2023-12-06-at-10.47.55-AM-378x378.png)
