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Vegan Pumpkin, Red Lentil & Sage Soup [GF, Oil-Free]

A hearty and warming vegan pumpkin and red lentil soup. Creamy, comforting and packed with protein and fall flavors!
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Lunch, Main Course, Soup
Servings 3 cups

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.