We may earn money or products from the companies mentioned in this post.
A hearty and warming vegan pumpkin and red lentil soup. Creamy, comforting and packed with protein and fall flavors!
What would this food blog be without a pumpkin soup recipe to start the lovely month of October? Funny thing, I am really not a HUGE pumpkin lover, but the other night I didn’t know what to make for dinner and somehow this is what I came up with. We LOVED IT.
This vegan pumpkin and red lentil soup starts out with sauted onions, garlic and sage. Let me tell you- the fresh sage in this recipe is downright amazing.
The pumpkin puree and coconut milk make for such a lovely creaminess while the red lentils add a protein punch. These flavors alone were so good and then when you add the nutmeg and cinnamon? I could drink this out of a mug. Yeah. I said that.
The soup is then tossed into the blender and the end result is a smooth, creamy and luxurious pumpkin soup!
How to Make
Start by chopping your onions, garlic and fresh sage.
Add a couple splashes of veggie broth to a large pot and turn the heat to medium (you can use oil if you aren’t oil-free). Add the onions and garlic to the pot and saute for about 5 minutes, stirring occasionally. Next, add in the fresh chopped sage and stir, cooking for another couple of minutes.
Next, add in your dry red lentils and veggie broth, stir, cover and bring to a boil. As soon as it’s boiling, reduce the heat to medium-low, tilt the lid and cook, stirring occasionally, for about 8-9 minutes or until the lentils are cooked.
Now add in the pumpkin puree and coconut milk (you want to use the cream on the top of the can, not the runny milk). Stir well. Then add in your seasonings. At this point, asses the flavors and adjust to personal preference. Note about salt: you will need to see if your veggie broth is low sodium. If it is, you may want to add more salt than what the recipe calls for as the broth I use is salted. I only use a few pinches of salt but adjust the amount to personal preference.
Remove the soup from the heat and wait for it to cool down, then transfer everything to a high speed blender and pulse until smooth and creamy! The soup should blend up just fine, but you can add a splash or two of broth to get it moving if needed.
Enjoy! Top with extra cinnamon or nutmeg, fresh parsley and pumpkin seeds.
If you make this recipe, don’t forget to take a photo and tag @wholesome.crumbs on Instagram!
Vegan Pumpkin, Red Lentil & Sage Soup [GF, Oil-Free]
Ingredients
- 1/2 cup chopped sweet onion
- 1 tsp fresh chopped garlic about 2-3 cloves
- 1 tbsp fresh chopped sage
- splash of veggie broth for sauteing OR a little oil
- 1/2 cup dry red lentils
- 2 cups veggie broth
- 1 cup canned pure pumpkin puree NOT canned pumpkin pie mix!
- 1/2 cup canned full-fat unsweetened coconut milk use the cream on top, not the runny milk
- 1/2 tsp nutmeg
- 1/4 tsp cinnamon
- a pinch of cloves
- pepper to taste
- a few pinches of salt, or to taste see notes
Instructions
- Start by chopping your onions, garlic and fresh sage.
- Add a couple splashes of veggie broth to a large pot and turn the heat to medium (you can use oil if you aren't oil-free). Add the onions and garlic to the pot and saute for about 5 minutes, stirring occasionally. Next, add in the fresh chopped sage and stir, cooking for another couple of minutes.
- Next, add in your dry red lentils and veggie broth, stir, cover and bring to a boil. As soon as it's boiling, reduce the heat to medium-low, tilt the lid and cook, stirring occasionally, for about 8-9 minutes or until the lentils are cooked.
- Now add in the pumpkin puree and coconut milk (you want to use the cream on the top of the can, not the runny milk). Stir well. Then add in your seasonings. At this point, asses the flavors and adjust to personal preference.
- Remove the soup from the heat and wait for it to cool down, then transfer everything to a high speed blender and pulse until smooth and creamy! The soup should blend up just fine, but you can add a splash or two of broth to get it moving if needed.
- Enjoy! Top with extra cinnamon or nutmeg, fresh parsley and pumpkin seeds for extra flavor and some texture.
Notes
- Note about salt: you will need to see if your veggie broth is low sodium. If it is, you may want to add more salt than what the recipe calls for as the broth I use is salted. I only use a few pinches of salt but adjust the amount to personal preference.
[…] For another delicious red lentil vegan soup recipe, try this vegan pumpkin and red lentil soup! […]