Are you searching for that perfect bowl of comfort to warm you up? Something that’s not only incredibly delicious and satisfying but also surprisingly easy to make and packed with wholesome ingredients? Your search is over. This Creamy Vegan Pumpkin and Red Lentil Soup Recipe is everything you could want in a cozy meal, all simmered to perfection in a single pot.
We’ve crafted this recipe to be your go-to for busy weeknights, chilly evenings, or anytime you need a nourishing boost. Forget complicated steps or hard-to-find ingredients; this soup relies on the simple, beautiful pairing of sweet pumpkin and earthy red lentils, swirled with a touch of coconut milk for a luxuriously creamy finish without a drop of dairy. It’s a hearty, flavorful, and vibrant dish that you can feel great about serving, and it’s ready to enjoy in about 30 minutes.
Why This Will Be Your New Favorite Soup
1) A Symphony of Flavors: Pumpkin and red lentils were made for each other. The pumpkin brings a natural sweetness, while lentils add a rich, earthy depth.
A touch of garlic, onion, and creamy coconut milk ties it all together for that velvety, comforting texture. Warm spices like cumin, coriander, and cinnamon create a gentle heat that makes every spoonful cozy and satisfying.
2) Packed with Plant-Based Goodness: This Creamy Vegan Pumpkin and Red Lentil Soup Recipe isn’t just delicious, it’s seriously good for you. Red lentils are loaded with plant-based protein, fiber, and iron. Pumpkin adds vitamin A, potassium, and antioxidants for an immune-friendly boost.
Together, they make a hearty, feel-good soup that’s naturally vegan, gluten-free, and nourishing from the inside out. Learn more about the Health benefits of red lentils
3) Incredibly Simple & Quick: You’ll love how easy this soup is to make. It’s all done in one pot, no special tools or complicated steps.
From sautéing aromatics to simmering the pumpkin and lentils, everything comes together in about 30 minutes. Minimal effort, minimal cleanup, maximum comfort.
Simple Ingredients for Creamy Vegan Pumpkin and Red Lentil Soup
Here’s what you’ll need to make this Creamy Vegan Pumpkin and Red Lentil Soup Recipe:
- Canned Pumpkin Purée (1 can / 15 oz): For that classic fall flavor and creamy texture.
- Red Lentils (1 cup, rinsed): They cook quickly, break down beautifully, and add plant-based protein.
- Coconut Milk (1 cup): Gives the soup a silky, rich finish without any dairy.
- Vegetable Broth (3 cups): The flavorful base that ties everything together.
- Onion (1 medium, diced): Adds savory depth and sweetness when sautéed.
- Garlic (3 cloves, minced): A must for flavor lovers — it builds aromatic warmth.
- Olive Oil (1 tablespoon): For sautéing your aromatics to golden perfection.
- Ground Cumin (1 teaspoon): Adds earthy, slightly smoky notes.
- Coriander (½ teaspoon): Lifts the soup with a hint of citrusy spice.
- Ground Cinnamon (¼ teaspoon): Brings cozy warmth that complements the pumpkin.
- Salt & Pepper (to taste): Balance and brightness for all those beautiful flavors.
- Optional Garnishes: Toasted pumpkin seeds, a drizzle of coconut cream, or chopped cilantro for a fresh finish.
Easy Step-by-Step Guide to the Perfect Pumpkin Lentil Soup
Step 1 : Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking for about 3–4 minutes until softened and fragrant .
Step 2 : Stir in cumin, coriander, cinnamon, salt, and pepper. Let them bloom in the oil for about 30 seconds. Then add the pumpkin purée and stir well.
Step 3: Pour in the red lentils and vegetable broth. (or use homemade vegetable broth or extra depth of flavor). Stir well to combine and bring the mixture to a gentle boil. And reduce the heat to low and let the soup simmer for 20–25 minutes, or until lentils are tender. Stir occasionally so nothing sticks.
Step 4: Turn off the heat and carefully blend the soup until smooth and creamy. Stir in the coconut milk for that rich, velvety finish, then taste and adjust the seasoning. If the soup feels too thick, add a splash of broth until it’s just right.
Pro Tips for the Creamiest Pumpkin and Lentil Soup
Getting the Consistency Just Right
- For silky-smooth soup, blend fully with an immersion blender.
- Prefer a rustic texture? Blend half the pot and leave the rest chunky.
- Too thick? Stir in warm vegetable broth, 2 tablespoons at a time. Too thin? Simmer uncovered for 3–5 minutes.
Spice It Up (or Down)
- Mild: stick to the base spices and skip extra heat.
- Medium: add a pinch of paprika or red pepper flakes.
- Warm & cozy: bump cinnamon to ½ teaspoon and add a pinch of nutmeg.
Creative Topping Ideas
- Toasted pumpkin seeds (pepitas)
- Swirl of coconut cream
- Fresh cilantro or chives
- Crispy chickpeas
- A squeeze of lemon for brightness
(Great for Healthy Vegan Pumpkin Recipes boards!) - Easy Variations for Creamy Vegan Pumpkin and Red Lentil Soup
Easy Variations for Creamy Vegan Pumpkin and Red Lentil Soup
Make It in the Instant Pot
- Sauté olive oil, onion, and garlic on Sauté (5 minutes).
- Stir in spices, then pumpkin purée.
- Add red lentils and broth. Seal and cook Manual/High 8 minutes; Natural Release 10 minutes.
- Blend, stir in coconut milk, season to taste.
Swap Your Squash
No pumpkin? Use 3 cups cooked butternut squash purée. The soup will be slightly sweeter and just as creamy.
Add a Protein Boost
Stir in 1½ cups cooked chickpeas after blending, then simmer 3–4 minutes. This keeps it a hearty Vegan Pumpkin Lentil Soup that’s extra satisfying.
Conclusion
And there you have it, a vibrant, velvety bowl of Creamy Vegan Pumpkin and Red Lentil Soup that proves you don’t need dairy or a lot of time to create something truly comforting and delicious. This one-pot wonder is more than just a recipe; it’s a perfect solution for a cozy night in, a quick weeknight dinner, or a healthy meal prep option that you’ll look forward to all week.
If you love this soup, you’ll find even more cozy and nourishing ideas in my Healthy Pumpkin Recipes collection, from wholesome breads and cookies to creamy pies and hearty fall desserts.
I truly hope this soup brings a little warmth and happiness to your table. If you make it, we’d absolutely love to hear from you! Please leave a comment and a star rating below to let us know how it turned out. Happy cooking!
Recipe FAQs
Best Creamy Vegan Pumpkin and Red Lentil Soup Recipe
Ingredients
- Olive oil – 1 tablespoon
- Onion chopped – 1 medium
- Garlic minced – 3 cloves
- Ground cumin – 1 teaspoon
- Ground coriander – ½ teaspoon
- Ground cinnamon – ¼ teaspoon
- Pumpkin purée – 1 can 15 oz
- Red lentils rinsed – 1 cup
- Vegetable broth – 3 cups
- Coconut milk full-fat or light – 1 cup
- Salt – ¾ teaspoon or to taste
- Black pepper – ¼ teaspoon or to taste
Optional toppings: toasted pumpkin seeds, coconut cream, chopped cilantro, lemon wedges
Instructions
- Heat olive oil in a large pot over medium heat. Add onion and garlic; cook 3–4 minutes until softened and fragrant.
- Stir in cumin, coriander, cinnamon, salt, and pepper; cook 30 seconds to bloom the spices.
- Add pumpkin purée and stir well. Pour in red lentils and vegetable broth; bring to a gentle boil.
- Reduce heat to low; simmer 20–25 minutes, stirring occasionally, until lentils are tender.
- Turn off heat and blend until smooth. Stir in coconut milk; taste and adjust seasoning. Thin with broth if desired.
Notes
- For extra flavor, roast the garlic first and add it at blending.
- Prefer chunkier texture? Blend only half the soup.
- Add 1½ cups cooked chickpeas after blending for a protein boost.
