There’s something magical about curling up with a warm bowl of soup when the weather turns crisp. This creamy lentil pumpkin soup is everything you want in a vegan fall recipe – hearty, cozy, packed with nutrition, and deeply comforting. Whether you’re planning a quick weeknight dinner or looking for easy autumn recipes to batch cook, this vibrant soup checks all the boxes.
With red lentils, pumpkin, carrots, and a touch of warming spices like cumin and paprika, this dish is bursting with flavor and comes together in just 40 minutes. It’s the kind of meal that warms you from the inside out — ideal for those chilly evenings when you crave something nourishing and delicious.
Why You’ll Love This Lentil Pumpkin Soup
- Warm & Comforting: The creamy texture and spices make this vegan soup perfect for cold fall and winter nights.
- Easy to Make: One pot, simple ingredients, and a blender is all you need.
- Nutritious: Packed with plant-based protein from red lentils and beta-carotene from pumpkin.
- Affordable: Made with pantry staples and seasonal vegetables.
- Perfect for Meal Prep: It stores well and tastes even better the next day.
This vegan fall soup is not only a cozy dinner idea, but also a nourishing hug in a bowl.
Ingredient Notes
Let’s take a closer look at the wholesome ingredients that make this lentil pumpkin soup so special:
- Red Lentils – Red lentils are quick-cooking and become soft and creamy when cooked, making them ideal for blended soups. They’re also a great source of plant-based protein and iron.
- Pumpkin – Cubed fresh pumpkin (or even butternut squash if that’s what you have on hand) gives the soup a naturally sweet, earthy flavor and a gorgeous autumnal color.
- Carrots – Carrots add a hint of sweetness and an extra layer of texture to the soup.
- Onion & Garlic – The aromatic base! Onion and garlic build flavor and depth.
- Potato – Adding one small potato makes the soup extra creamy and thick without the need for any cream.
- Spices: Cumin & Paprika – Cumin brings warmth and earthiness, while sweet paprika adds color and a mild smoky sweetness. A little fried paprika oil on top adds the perfect finishing touch.
- Olive Oil – Used for sautéing the veggies and creating that delicious paprika oil topping.
- Salt & Pepper – Simple seasoning to bring out all the rich, savory flavors.
How to Make Lentil Pumpkin Soup – Step-by-Step
Here’s how to make this easy and cozy vegan soup from scratch:
- Step 1: Sauté the Aromatics – In a large pot, heat a tablespoon of olive oil over medium heat. Add chopped onion and carrots. Sauté for about 5 minutes, until the onion becomes translucent and the carrots begin to soften.
- Step 2: Add Garlic & Spices – Add minced garlic, cumin, and paprika. Cook for 1 more minute, stirring constantly, to release the aromas.
- Step 3: Add Pumpkin, Potato, and Lentils – Stir in the cubed pumpkin, chopped potato, and rinsed red lentils. Mix everything together so the spices coat the veggies and lentils.
- Step 4: Add Liquid and Simmer – Pour in 5 cups of water or vegetable broth. Add salt and pepper to taste. Bring the soup to a boil, then reduce heat and let it simmer for 25–30 minutes, or until all the vegetables and lentils are soft and tender.
- Step 5: Blend Until Creamy – Use an immersion blender to puree the soup right in the pot. You can also carefully transfer it to a blender in batches. Blend until smooth and creamy.
- Step 6: Make Paprika Oil – In a small pan, heat 2 tablespoons of olive oil over low heat. Add 1 teaspoon of sweet paprika and cook for 30 seconds, stirring constantly. Remove from heat — don’t let it burn!
- Step 7: Serve and Enjoy – Ladle the soup into bowls and drizzle each serving with the fried paprika oil. Garnish with fresh herbs or pumpkin seeds if desired.
Tips & Tricks for the Best Vegan Fall Soup
- Use an immersion blender for ease and fewer dishes.
- Don’t skip the paprika oil! It adds amazing flavor and color to the soup.
- Make it spicy: Add a pinch of chili flakes or smoked paprika if you want a kick.
- Add richness: Stir in a little coconut milk after blending for an extra creamy texture.
- Use homemade broth if possible for deeper flavor.
Vegan Serving Suggestions
Looking for more vegan dinner ideas or ways to elevate this dish? Here’s how to serve your lentil pumpkin soup:
- With crusty sourdough bread or garlic toast on the side.
- Topped with roasted pumpkin seeds, for crunch.
- With a side salad, like massaged kale or arugula with lemon vinaigrette.
- As a starter for a fall dinner party.
- Next to a hearty grain bowl with roasted veggies for a full meal.
This soup also pairs beautifully with a glass of red wine or hot herbal tea on a cozy fall night.
Storage & Freezing Tips
One of the best things about this vegan fall recipe is how well it stores:
- In the fridge: Store leftovers in an airtight container for up to 5 days.
- To freeze: Let the soup cool completely and store in freezer-safe containers or zip bags. Freeze for up to 3 months.
- To reheat: Warm gently on the stovetop or in the microwave, adding a splash of water or broth if needed.
This makes it perfect for meal prep and cozy make-ahead autumn recipes.
Frequently Asked Questions about Lentil Pumpkin Soup
Can I use canned pumpkin instead of fresh?
You can! Use about 1.5 to 2 cups of canned pumpkin puree. Add it after the lentils and other vegetables are cooked, right before blending.
What can I use instead of red lentils?
Split yellow lentils or green lentils will work, but keep in mind they may require a longer cooking time and won’t be quite as creamy.
Is this soup gluten-free?
Yes! This vegan pumpkin lentil soup is naturally gluten-free as long as your broth is certified gluten-free.
Can I make it in an Instant Pot?
Yes. Sauté the onions, garlic, and spices in the Instant Pot on “Sauté” mode, then add the rest of the ingredients and pressure cook on high for 10 minutes. Blend and serve with paprika oil.
Essential Equipment
To make this easy vegan soup, you’ll need:
- Large soup pot or Dutch oven
- Sharp knife & cutting board
- Blender or immersion blender
- Small frying pan for the paprika oil
- Ladle for serving
These basic tools make preparing this soup simple and fuss-free!
This lentil pumpkin soup is one of those recipes you’ll want to make on repeat all season long. It’s deeply comforting, full of nutrients, easy to whip up, and a shining star in any collection of vegan fall soup recipes. With every spoonful, you’ll be reminded of why cozy autumn recipes are some of the best of the year.
Whether you’re feeding your family, meal prepping for the week, or simply craving something warm and soul-soothing, this recipe has you covered.
I’d love to hear how it turned out! Leave a comment below, rate the recipe, or tag me on Instagram. Share your own variations — maybe you added coconut milk, fresh herbs, or a spicy twist? Let’s inspire each other with cozy vegan fall recipes!
📍Save this to your Vegan Fall Recipes, Soup Season, or Dinner Ideas board on Pinterest so you’ll always have the perfect cozy soup recipe ready when the chill hits.
Lentil Pumpkin Soup
This cozy Lentil Pumpkin Soup is a creamy, flavorful, and protein-rich vegan fall recipe made with red lentils, pumpkin, and warm spices—perfect for chilly nights!
Ingredients
- 1 cup red lentils, rinsed
- 2 cups pumpkin, peeled and cubed
- 1 onion, chopped
- 2 carrots, chopped
- 1 medium potato, peeled and chopped
- 2 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp sweet paprika
- Salt and black pepper, to taste
- 1 tbsp olive oil (for sautéing)
- 5 cups water or vegetable broth
- For the topping:
- 2 tbsp olive oil
- 1 tsp sweet paprika
Instructions
- In a large pot, heat 1 tbsp olive oil over medium heat. Add the chopped onion and carrots. Cook for 5 minutes, until softened.
- Stir in the minced garlic, cumin, and paprika. Cook for 1 minute until fragrant.
- Add the cubed pumpkin, potato, and rinsed red lentils. Stir well to combine.
- Pour in the water or vegetable broth. Add salt and pepper to taste. Bring to a boil, then reduce heat and simmer for about 25–30 minutes, or until the vegetables and lentils are soft.
- Use an immersion blender (or transfer to a blender carefully) to blend the soup until smooth and creamy.
- In a small pan, heat 2 tbsp olive oil over low heat. Stir in 1 tsp sweet paprika and cook for 30 seconds (don’t let it burn!). Remove from heat.
- Ladle the soup into bowls and drizzle each with a spoonful of the fried paprika oil.
