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–+ servings
Pumpkin and red lentil soup in a bowl with cream swirls, almonds, and herbs on a neutral background.

Pumpkin and Red Lentil Soup

This pumpkin and red lentil soup is creamy, nourishing, and naturally vegan. Made with pumpkin, red split lentils, carrots, sweet potato, herbs, and nutritional yeast, it is smooth, comforting, and perfect as a balanced lunch or cozy dinner.
Servings 4 people
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Equipment

Ingredients

  • 3 cups Pumpkin
  • 1 cup Red Lentils
  • 2 Carrots, Medium
  • 1 Sweet Potato
  • 2 clove Garlic
  • 2 tbsp Olive Oil
  • 4 cups Boiling Water or Broth
  • 3 sprigs Fresh Thyme
  • 3 leaves Fresh Sage
  • 2 tbsp Nutritional Yeast
  • ¾ tsp Salt
  • ¼ tsp Black Pepper

For topping

Instructions

  • Peel and cut the pumpkin, carrots, and sweet potato into small, even cubes. Mince the garlic.
  • Place the red split lentils in a fine mesh strainer and rinse them well under running water.
  • Heat the olive oil in a large pot. Add the garlic, thyme, and sage, and cook for 1–2 minutes over medium heat, until fragrant.
  • Add the pumpkin, carrots, and sweet potato. Season with salt and black pepper, then cook for 4–5 minutes, stirring occasionally, to lightly develop the flavor.
  • Add the rinsed red lentils and pour in the boiling water or vegetable broth. Stir well.
  • Bring to a gentle boil, then reduce the heat and simmer for 25-30 minutes, or until the vegetables and lentils are completely soft.
  • Add the nutritional yeast, then blend the soup until smooth and creamy using an immersion blender or high-speed blender. Adjust the texture with more water or broth if needed.
  • Serve warm with a spoonful of unsweetened soy yogurt, roasted almonds, and a drizzle of olive oil if desired. ( Topping is optional)

Notes

Storage Note:
Store the pumpkin and red lentil soup in an airtight container in the refrigerator for up to 3–4 days. Reheat it gently in a pot over low to medium heat, adding a little water or vegetable broth if the soup has thickened too much. You can also freeze it for up to 2–3 months; once thawed, stir well and adjust the texture if needed.
Nutrition Note:
The nutritional information is an estimate and may vary depending on the exact ingredients, broth, toppings, and quantities used. For the most accurate result, adjust the calculation based on the specific products and amounts you choose.
Recipe Testing Note:
All recipes on this site, including this pumpkin and red lentil soup, are tested before publication. The photos are original and taken during the actual recipe testing process, so they reflect the real final dish prepared in our kitchen.
Substitutions Note:
If you’d like to try ingredient substitutions or different variations, you can find all the suggested options in the dedicated sections above the recipe card.

Nutrition

Serving: 450gCalories: 386kcalCarbohydrates: 53gProtein: 19gFat: 13gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0.003gCholesterol: 1mgSodium: 268mgPotassium: 1178mgFiber: 19gSugar: 8gVitamin A: 20572IUVitamin C: 17mgCalcium: 122mgIron: 5mg
Calories: 386kcal
Cost: $7
Course: Dinner, Main Course
Cuisine: American, Italian
Diet: Gluten Free, Low Calorie, Vegan, Vegetarian
Keyword: Comforting, Cozy, Creamy, Easy, Fall, Gluten Free, Golden, Grounding, healthy, high protein, Lentils, light, No-Fuss, One-Pot, potatoes, potatos soup, Simmered, soup, Under 45 Minutes, Velvety, Warm, Weekend Cooking, Weeknight Dinner