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This creamy lentil and pumpkin soup is made in one pot with red lentils, canned pumpkin, carrots, and smoky spices, then blended with silken tofu until velvety smooth. It’s ready in 45 minutes, budget-friendly, and perfect for chilly fall and winter nights.
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When pumpkin season arrives, soup cravings follow! I’ve already shared roasted pumpkin soup, sweet potato pumpkin soup, and slow cooker pumpkin soup, but this time I’m adding a hearty twist with red lentils. They melt right into the soup and add plant-based protein and fiber, so one bowl makes a satisfying meal.
Want a quicker, lighter pumpkin soup? Try my 4-ingredient easy pumpkin soup. For more savory pumpkin dinners, my vegan pumpkin chili, pumpkin pasta bake, and pumpkin curry are reader favorites.
Quick Glance
- Recipe Name: Lentil and Pumpkin Soup
- Why You’ll Love It: A creamy, hearty red lentil pumpkin soup made in one pot with simple pantry staples.
- Time and Difficulty: 10 minutes of prep and 35 minutes of cooking, easy.
- Main Ingredients: Red lentils, pumpkin puree, onion, carrots, garlic, cumin, smoked paprika, vegetable broth, silken tofu, and lemon juice.
- Method: Sauté the vegetables and spices, simmer with the lentils, broth, and pumpkin, then blend with silken tofu.
- Texture and Flavor: Thick, smooth, and creamy, with a warm, smoky, savory flavor.
- Quick Tip: Use plain pumpkin puree, not pumpkin pie filling, which is sweetened and spiced.
Table of Contents
What Makes This Lentil and Pumpkin Soup So Good
This pumpkin lentil soup is my go-to when I want something warm and filling without much effort. You chop a few vegetables, let everything simmer in one pot, and blend. That’s it!
- One pot: Everything cooks and blends in the same pot, so cleanup is quick.
- Pantry staples: Dried red lentils, canned pumpkin, and spices you probably already have.
- Creamy without dairy: Silken tofu blends in for a silky, rich texture with no cream needed.
- No soaking: Red lentils cook from dry in about 20 minutes and break down into the soup.
- Make-ahead friendly: It tastes even better the next day and freezes well for easy lunches.
- Naturally gluten-free: Just check that your vegetable broth is gluten-free.
Lentil and Pumpkin Soup Ingredients
You only need a handful of simple ingredients. You’ll find the full amounts in the recipe card below.
- Red lentils: Use dried red lentils. They cook quickly and break down, which makes the soup thick and creamy. Rinse them and pick out any small stones first.
- Pumpkin puree: Use plain canned pumpkin puree, not pumpkin pie filling. Homemade puree or roasted pumpkin works too (see the FAQs).
- Onion, carrots, and garlic: These build a savory, slightly sweet base. A yellow onion is my pick, but white works too.
- Spices: Ground cumin, smoked paprika, and black pepper give the soup a warm, smoky flavor.
- Vegetable broth: Use your favorite store-bought or homemade broth. No-chicken broth works well, too. A low-sodium broth lets you control the salt.
- Silken tofu: Makes the soup extra creamy when blended. I use one package of Mori-Nu. New to tofu? My guide to tofu explains the different types.
- Lemon juice: A splash at the end brings all the flavors together. Apple cider vinegar works instead.
- Olive oil: For sautéing the vegetables. See the tips below for an oil-free version.
- Fresh herbs: Parsley or cilantro make a fresh garnish (optional).
Recipe Variations
There are several tasty ways to switch up this pumpkin and red lentil soup:
- Ginger: Add ground ginger or freshly minced ginger with the garlic.
- Other spices: Ground coriander, turmeric, and a pinch of cayenne pepper work well with the cumin and paprika. Nutmeg or pumpkin pie spice also works.
- Curry: Add curry powder (mild, medium, or hot) or a spoonful of red curry paste for a curried pumpkin lentil soup.
- More heat: Add red pepper flakes with the spices, or drizzle chili oil on top.
- Spinach or kale: Stir in a few handfuls after blending and let them wilt for a minute.
- A touch of sweetness: A little maple syrup or brown sugar brings out the pumpkin flavor.
- Butternut squash: Swap the pumpkin for butternut squash puree. I haven’t tested it, but the flavor and texture are similar.
- Instant Pot: I haven’t tested this soup in an Instant Pot. If you try it, let me know how it goes in the comments!
How to Make Lentil and Pumpkin Soup
Before you start, sort and rinse the lentils, dice the onion and carrots, and mince the garlic. You’ll find the detailed instructions in the recipe card below.
Step 1: Sauté the onion. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and sauté for 4 to 5 minutes, until softened.
Step 2: Add the garlic, carrots, and spices. Stir in the garlic and carrots and cook for 2 minutes. Add the cumin, smoked paprika, and black pepper and cook for 1 more minute, until fragrant.
Step 3: Add the lentils, broth, and pumpkin. Add the rinsed lentils, vegetable broth, and pumpkin puree, and stir well to combine.
Step 4: Simmer and add the tofu. Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 20 to 25 minutes, until the lentils are tender. Turn off the heat and add the silken tofu.
Step 5: Blend. Use an immersion blender to blend the soup until smooth and creamy.
Step 6: Season and serve. Stir in the lemon juice or apple cider vinegar, then taste and adjust the seasonings. Serve hot, garnished with fresh parsley or cilantro.
PRO TIP: No immersion blender? Let the soup cool for a few minutes, then blend it in batches in a blender. Fill the blender only halfway and remove the center cap from the lid (cover it with a folded towel) so the steam can escape. For a chunkier soup, blend only half to three quarters of it.
Toni’s Recipe Tips
- To make it oil-free: Sauté the vegetables in ¼ cup of water or broth instead of oil.
- Bloom the spices: Cooking the spices for a minute before adding the liquid brings out their flavor.
- Season at the end: Broth brands vary a lot in saltiness, so taste the soup after blending and add salt if needed.
- Adjust the thickness: Add more broth for a thinner soup, or simmer it uncovered for a few extra minutes to thicken it.
- Using fresh pumpkin: Save the seeds! Clean and roast them for a crunchy snack or topping.
- Make it in advance: This pumpkin lentil soup tastes even better on day two, after the flavors meld.
Serving Suggestions
This hearty pumpkin, carrot, and lentil soup can be a starter, a side, or a main. Serve it with:
- Toppings: Roasted spicy pumpkin seeds, crispy shallots, croutons, a swirl of vegan yogurt, fresh cilantro or parsley, red pepper flakes, crispy baked kale chips, chili oil, or vegan pesto.
- Bread: Crusty no-knead bread, vegan garlic bread, vegan cornbread muffins, or spicy jalapeño cornbread.
- A sandwich: A vegan grilled cheese is perfect for dipping.
- Salad: A simple green salad or a heartier apple pecan salad.
- Veggies: Sautéed spinach or kale, roasted broccoli, or caramelized Brussels sprouts.
Make Ahead and Storage
- Make ahead: Make the soup up to 2 days ahead. It thickens as it sits, so add a splash of broth or water when you reheat it.
- Fridge: Let it cool, then store it in an airtight container in the fridge for 4 to 5 days.
- Freezer: Freeze it in a freezer safe container, Stasher bags (laid flat), or Super Cubes for 3 to 4 months. Thaw it in the fridge overnight.
- Reheat: Warm it in the microwave for 1 to 2 minutes, or on the stove over medium-low heat, stirring often, until hot.
Lentil and Pumpkin Soup FAQs
No! Red lentils cook from dry in about 20 minutes. Just sort through them to remove any small stones, then rinse them well before adding them to the pot.
Yes, though they take longer to cook, stay firmer, and will change the color of the soup. Red lentils break down the most, which gives you the creamiest texture.
Yes! Since the soup is blended, it is a great way to use leftover roasted pumpkin or air fryer pumpkin. To make your own puree, halve a sugar or pie pumpkin, scoop out the seeds, lightly oil it, and roast it cut side down at 375 degrees F (190 degrees C) for 30 to 50 minutes, until fork-tender.
I haven’t tested it without tofu, but full-fat coconut milk or cashew cream are both popular swaps for a creamy soup. If you try one, let me know how it goes in the comments!
Yes! Let it cool completely, then freeze it in airtight containers or freezer bags for 3 to 4 months. Thaw it in the fridge overnight and reheat it on the stove, adding a little broth if it is too thick.
More Hearty Soup Recipes
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Lentil and Pumpkin Soup
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Ingredients
- 2 Tablespoons (30 ml) 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
- Salt, to taste
- 1 cup (200 g) dried red lentils rinsed
- 4 ½ cups (1.1 L) vegetable broth
- 2 cups (490 g) pumpkin puree not pumpkin pie filling
- 1 (10.8-ounce / 305 g) package silken tofu I use Mori-Nu
- 2 Tablespoons (30 ml) lemon juice or apple cider vinegar
- Fresh parsley or cilantro for garnish, optional
Instructions
- Stir in the garlic and carrots and cook 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 puree. Stir well to combine.
- Bring to a boil, then reduce the heat to low. Cover and simmer for 20 to 25 minutes, until the lentils are tender.
- Turn off the heat and add the silken tofu. Use an immersion blender to blend until smooth and creamy, or carefully blend in batches in a blender.
- Stir in the lemon juice or apple cider vinegar. Taste and adjust the seasonings.
- Serve hot, garnished with fresh parsley or cilantro.
Notes
- For a soup with some texture, blend the tofu with about two thirds of the soup, then stir it back into the pot.
- To make it oil-free, sauté the vegetables in ¼ cup (60 ml) of water or broth instead.
- Use plain pumpkin puree, not pumpkin pie filling, which is sweetened and spiced.
- Add more broth for a thinner soup, or simmer it uncovered for a few extra minutes to thicken it.
- The soup tastes even better the next day. Store it in an airtight container in the fridge for 4 to 5 days, or freeze it for 3 to 4 months.
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Love this tasty soup!