Pumpkin Spice Lentil Soup (Printable Version)

A warming blend of pumpkin, lentils, and aromatic spices makes this soup perfect for autumn comfort.

# What You'll Need:

→ Vegetables & Legumes

01 - 1 cup dried red lentils, rinsed
02 - 2 tablespoons olive oil
03 - 1 medium onion, diced
04 - 2 garlic cloves, minced
05 - 2 medium carrots, diced
06 - 1 celery stalk, diced
07 - 1 can (15 oz) pumpkin purée, not pumpkin pie filling
08 - 4 cups vegetable broth

→ Spices & Seasonings

09 - 1 teaspoon ground cinnamon
10 - 1/2 teaspoon ground ginger
11 - 1/2 teaspoon ground nutmeg
12 - 1/4 teaspoon ground cloves
13 - 1/4 teaspoon ground allspice
14 - 1/2 teaspoon ground cumin
15 - 1/4 teaspoon smoked paprika, optional
16 - 1/2 teaspoon salt, or to taste
17 - 1/4 teaspoon black pepper

→ Finish & Garnish

18 - 1 tablespoon maple syrup, optional
19 - 2 tablespoons coconut milk or vegan cream, optional
20 - Toasted pumpkin seeds, for garnish
21 - Fresh parsley or cilantro, chopped, for garnish

# Steps to Follow:

01 - Heat olive oil in a large pot over medium heat. Add diced onion, minced garlic, carrots, and celery. Sauté for 5 to 6 minutes until vegetables are softened and fragrant.
02 - Stir in ground cinnamon, ginger, nutmeg, cloves, allspice, cumin, smoked paprika if using, salt, and black pepper. Cook, stirring, for 1 minute to bloom the spices.
03 - Add rinsed red lentils, pumpkin purée, and vegetable broth. Stir thoroughly to incorporate all ingredients.
04 - Bring the mixture to a boil, then reduce the heat to a gentle simmer. Cover and cook for 25 to 30 minutes, stirring occasionally, until lentils and vegetables are fully tender.
05 - Using an immersion blender, carefully puree the soup to your preferred smoothness, or leave chunky for more texture.
06 - Stir in maple syrup and coconut milk or vegan cream, if desired. Taste and adjust salt or seasonings as needed.
07 - Ladle hot soup into bowls. Top with toasted pumpkin seeds and a sprinkle of chopped parsley or cilantro just before serving.

# Additional Tips::

01 -
  • Uses easy to find pantry ingredients
  • Ready in under an hour
  • Loaded with plant protein and fiber
  • Dairy free vegan and gluten free
  • Gently spiced making it appealing to adults and kids
02 -
  • High in plant based protein and fiber
  • Freezes beautifully for meal prep
  • Naturally dairy free vegan and gluten free for most dietary needs
03 -
  • Always rinse lentils thoroughly and quickly check for any tiny stones before cooking.
  • Toasting your spices before adding liquid is the magic step for an aromatic soup do not skip it.
  • If you want the garnish to really pop toss pumpkin seeds in a touch of olive oil and salt then toast in a skillet until fragrant.

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