Easy vegan pumpkin lentil soup recipe! This hearty and healthy pumpkin red lentil and vegetable soup makes the perfect meatless fall dinner.
As an Amazon Associate, we earn from qualifying purchases.
Hi, Rhubarbarians! Things are getting mega-cozy today with this hearty bowl of pumpkin lentil soup. It's hearty, easy, and totally delicious. The perfect fall dinner!
We are soup LOVERS here at Rhubarbarians. L-O-V-E-R-S.
Butternut squash soup, cauliflower curry soup, or even our go-to Instant Pot vegetable barley soup. Soup is just the best for easy and healthy cold weather meals. Mmmm....
Check out this list of our best vegetarian soup recipes!
Jump to:
A simple, vegan red lentil soup with pumpkin
This cozy pumpkin red lentil soup has become one of our favorites! We keep things very simple with carrots and celery, but this soup is anything but boring.
The pumpkin puree makes the soup thick and hearty, while adding a touch of that cozy fall flavor we all love.
Just like a warm blanket of seasonal vegetables.
You have to try this vegetarian orange chili with cinnamon recipe!
LIKE WHAT YOU SEE? GET FREE WEEKLY RECIPES DELIVERED TO YOUR INBOX! SIGN UP HERE!
Choose the right lentils
We like to use red lentils in this soup because they are hearty, yet keep their form enough to add a lot of texture. They also don't take very long to cook, making them perfect for cooking with vegetables. No mushy veggies or lentils here!
Some other great lentil options include:
- french green lentils. These hold their shape even more than red lentils do, adding even more texture.
- brown pardina lentils. These hold their shape as well!
We don't recommend using yellow lentils in this pumpkin lentil vegetable soup. They take longer to cook and don't hold their shape well, which will result in a thick soup with no texture.
Have you tried this 20-minute pumpkin quesadilla yet? It's so delicious!
How to make it
It's easy and made all in one pot! (The full instructions are listed below in the recipe card)
- First, sauté your veggies. Cook them down in some oil until they are just starting to soften.
- Add the garlic and lentils. Cook until the garlic is fragrant and the lentils are toasted.
- Add the liquid, pumpkin, and herbs. Simmer everything together until the lentils are cooked.
- Remove from the heat and let sit to thicken. Remove the herbs and season to your liking. Enjoy!
Have you tried our flavorful vegan pozole recipe?
How to serve it
We love this vegan pumpkin lentil soup as a main dish! It's filling enough to eat on it's own.
A simple side salad and/or a slice of rustic bread for dipping is perfection.
Want to get creative with the toppings? Try toasted pumpkin seeds, a sprinkling of additional herbs, or maybe some vegan/vegetarian friendly parmesan cheese!
More soup recipes to try:
- Spicy carrot soup with coconut milk
- Smoky vegan black eyed pea soup
- Thai curried butternut squash soup
- Vegetarian split pea soup with dill
Prep ahead, storing, and freezing tips
Prep ahead tips: All of the veggies can be chopped ahead of time and stored in the refrigerator for up to 4 days.
Storing tips: Store the leftovers in a container with a tight fitting lid in the refrigerator for up to 3 days. The lentils will absorb liquid and the soup will thicken. Reheat on the stove top or in the microwave.
Freezing tips: This soup freezes very well! Store the soup in a freezer safe container with a tight fitting lid in the freezer for up to 3 months. If reheating on the stove top, no need to defrost! The soup may be very thick, so you may need to add a bit of water to thin to your desired consistency.
FAQs
YEP! This soup is loaded with fiber and protein and is low in calories.
NOPE! No need to soak lentils. We do recommend rinsing them and inspecting for debris before adding to the pot.
YEP! We recommend french green lentils or brown pardina lentils to avoid a mushy soup. (See the section above titled "choose the right lentils.")
Have a question? Ask us in the comments and we will get back to you as soon as possible!
Recipe
Pumpkin lentil soup
Ingredients
- 3 tablespoon extra virgin olive oil or grapeseed oil
- 1 ½ cups diced yellow onion (about ½ medium onion)
- 1 ¾ cup diced carrot
- 1 ¾ cup diced celery
- 2 teaspoon salt
- 1 teaspoon pepper
- 3 teaspoon minced garlic
- 1 cup dry red lentils
- 3 cups vegetable stock
- 3 cups water
- 2 cups pumpkin puree (1 15oz can)
- 3 sprigs fresh thyme
- 2 sprigs fresh rosemary
- more salt and pepper to taste
Instructions
- Heat the oil in a large dutch oven or soup pot over medium high heat. Add the onion, carrot, celery, 2 teaspoon of salt, and 1 teaspoon of pepper. Stir to combine and saute 10 minutes, stirring occasionally, until the vegetables are softened.
- Add the garlic and the lentils. Saute 2 minutes, stirring constantly, until the garlic is fragrant and the lentils are lightly toasted.
- Add the vegetable stock, water, pumpkin, and herbs. Stir to combine.
- Bring to a boil. Reduce heat to a simmer. Cover and simmer for 20 minutes, or until the lentils are cooked to your liking.
- Remove from the heat and let sit 5 minutes to thicken slightly. Remove the herb sprigs. Taste and season with salt and pepper to your desired seasoning. You may need quite a bit of salt depending on your vegetable stock.
Nutrition
If you make this recipe, please let us know on social media or in the comments below! Leave a star rating in your comment or tag us on Instagram with #Rhubarbarians
You must use the category slug, not a URL, in the category field.LIKE WHAT YOU SEE? GET FREE WEEKLY RECIPES DELIVERED TO YOUR INBOX! SIGN UP HERE!
Jeannie
Yum! So good and perfect for a cold February night
Deborah
What a great, hearty fall soup. I made no changes to the recipe and our family enjoyed it immensely. Served it with a loaf of banana bread, great complement.