Full of hearty lentils and creamy pumpkin, this healthy, flavorful and filling Red Lentil Pumpkin Soup is the perfect meal for any season!
Falls is just around the corner, which means it’s time to get excited about all the hearty soups, pumpkin recipes and warming drinks.
Honestly, soup is great for anytime of year in my opinion. Even though we live in hot and humid Malaysia we eat soup on a regular basis.
A few reasons I love soup is that it usually just requires one pot to make, it gets better the longer it sits in the fridge (making for great leftovers) and it pairs beautifully with crusty whole wheat artisan bread or vegan grilled cheese sandwiches.
While I’m obsessed with my Creamy Vegan Tomato Zucchini Soup, this Vegan Pizza Soup and my Creamy Chickpea and Rice Soup, this Red Lentil Pumpkin Soup is probably my all-time favorite soup. I honestly make it no matter the season or the weather.
It was inspired by a soup my sister-in-law made for us way back in the day, which I ended up putting my own spin on by adding pumpkin.
This soup is everything you’d want in a fall meal: it’s hearty, creamy, full of plant-based protein and DELICIOUS!
Let’s jump into how to make it!
Ingredients you’ll need for Red Lentil Pumpkin Soup:
The list of ingredients for this recipe may look long, but I’m sure you already have most of these ingredients on hand in your pantry or fridge. I like to buy the tubes of tomato paste and store them in the fridge. They last forever! Red split lentils are also a great ingredient to have on hand for quick and easy curries, dals and soups.
- Tomato paste
- Ground cumin
- Black pepper
- Cayanne or chili powder (optional)
- Vegetable broth
- Red split lentils
- Cilantro, optional for garnish
Nutritional benefits of lentils
Lentils are a part of the legume family and they are edible seeds.
There are a few different kinds of lentils, including Brown, Puy, Green, Red or Yellow and Beluga.
In this soup recipe, you’ll be using red lentils which are split in half and therefore quick really quickly.
Lentils are not only super inexpensive, they are nutritional powerhouses! They are high in plant-based protein, packed with B vitamins and are a great source of iron.
Plus, lentils are high in fiber which can help regulate your bowel movements (TMI?!) and support the growth of healthy gut bacteria.
Basically, you’ll be getting a ton of amazing nutritional benefits when you make and enjoy this soup. It’s a win-win situation in my opinion!
How to make soup taste better
If you think soup is super boring and tasteless, then you should try out some of these tips:
- Add acid: I love to add an acid to most of my soups to bring out the flavor. This red lentil pumpkin soup is finished off with a generous dose of lemon juice which makes all the flavors come to life!
- Use garnishes: Another way to bring out lots of flavor in even the simplest of soups is to top them off with fresh herbs, spices or even toppings like crusty, homemade croutons.
- Embrace texture: If you aren’t a fan of liquid meals, leave some texture in your soup. Instead of pureeing or blending your soups until silky smooth, blend only half of the soup and leave the other half chunky. This will add texture and dimension to your meal.
- Add a carb: We honestly rarely eat just soup for a meal. I love to serve my soups with hearty, crunchy crackers or loaded grilled cheese sandwiches. Dipping the crackers or sandwich in the soup will make both aspects of the meal that much better.
How to make Red Lentil Pumpkin Soup
To make this soup, start by preparing all the vegetables. Chop up your onion, mince the garlic and cut the pumpkin and carrots into small cubes.
Next, heat a little oil or water in a large pot and sauté the onions and garlic over medium heat until the onion becomes translucent.
Add in the tomato paste and spices and stir everything to coat. Allow the spices to cook for a couple minutes to bring out the flavor.
Stir in the vegetable broth, water, cubed pumpkin and carrot and red split lentils and bring everything to a boil. Reduce the heat to a simmer, partially cover the pot and allow the vegetables and lentils to cook until tender, about 15 minutes.
Squeeze in the juice of 1/2 a lemon (plus more to taste–I add lots!), taste and add more salt if desired.
Scoop the soup into bowls and garnish with more lemon juice, chopped cilantro or green onion and freshly ground black pepper. For a little kick, add red chili flakes as well!
More easy soup, stew and chili recipes
If you’re looking for more easy soup recipes, be sure to check out my other favorites on the blog listed below!
- 1 Pot African Peanut Stew
- Pumpkin Peanut Butter Soup
- Creamy Chickpea and Rice Soup
- Vegetarian Pumpkin Chili
- Vegan Pizza Soup
- Vegan White Bean Chili
- Creamy Vegan Tomato Zucchini Soup
If you try out this red lentil pumpkin soup recipe and enjoy it, please rate the recipe by clicking on the stars in the recipe card below and share the recipe with your friends and family!
Even better, take a picture and tag #theconscientiouseater on Instagram so I can see your creation!
- 1 large onion
- 2 cloves garlic
- 2 tablespoon tomato paste
- 1 tablespoon cumin powder
- 1/2 teaspoon salt, plus more to taste
- freshly ground black pepper
- pinch of cayanne or chili powder, optional
- 4 cups vegetable broth
- 2 cups water
- 4 cups finely cubed pumpkin
- 1 large carrot, chopped
- 1 1/2 cup red split lentils
- juice of 1/2-1 lemon, or to taste
- cilantro for garnish
- In a large pot over medium heat sauté the onion and garlic in a little oil or water until soft.
- Once the onions are transparent, stir in the tomato paste, cumin, salt, black pepper, and optional cayenne or chili powder. Sauté for 2 minutes longer.
- Add in the vegetable broth, water, pumpkin, carrot and red split lentils lentils. Bring everything to a simmer, then partially cover the pot and turn the heat to medium-low. Simmer until lentils and pumpkin are soft, about 15 minutes. Taste and add salt if necessary.
- Using an immersion blender or regular blender or a food processor, purée half of the soup then add it back to pot. We love leaving this soup somewhat chunky.
- Squeeze in the juice of 1/2 a lemon, plus more to taste, and add more salt if desired.
- Serve hot, topped with fresh cilantro, black pepper and more lemon juice!
Nutrition Information:Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 109Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 497mgCarbohydrates: 23gNet Carbohydrates: 0gFiber: 5gSugar: 9gSugar Alcohols: 0gProtein: 5g
Nutrition information is a rough estimate provided by Nutrionix and should be used for informational purposes only.