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–+ servings
Vegan Pumpkin Soup

Creamy Vegan Pumpkin Soup for a Cozy Fall Night

This Vegan Pumpkin Soup is a comforting, quick, and wholesome meal, perfect for chilly fall nights.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 3-4 lbs Pumpkin Pre-cut for convenience
  • 1 cup Red Lentils Can omit for grain-free option
  • 1 medium Onion Diced
  • 2 cloves Garlic Minced
  • 1 teaspoon Dried Thyme Fresh thyme can be used
  • 1 pinch Red Pepper Flakes Adjust to taste
  • 4 cups Vegetable Broth or Water Broth boosts flavor
  • 2 tablespoons Olive Oil or Water For sautéing
  • 1/4 cup Fresh Parsley Chopped, for garnish
  • 1/4 cup Pumpkin Seeds Optional for topping

Equipment

  • Large Dutch oven
  • Immersion blender

Method
 

Cooking Instructions
  1. Sauté diced onion and minced garlic in olive oil or water for about 5 minutes until fragrant.
  2. Stir in dried thyme and red pepper flakes, season with salt and pepper, and sauté for another minute.
  3. Add cubed pumpkin and red lentils, pour in broth or water, bring to a gentle boil, then simmer for 20 minutes.
  4. Blend the soup using an immersion blender until creamy, leaving some chunks if desired.
  5. Ladle into bowls, garnish with pumpkin seeds and parsley, and serve warm.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 350mgPotassium: 600mgFiber: 8gSugar: 5gVitamin A: 15000IUVitamin C: 20mgCalcium: 80mgIron: 3mg

Notes

Use fresh pumpkin for best flavor and adjust spices according to personal preference. Store leftovers in the fridge for up to 5-6 days or freeze for longer storage.

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