This hearty, satisfying, nutrition-packed vegan pumpkin soup will surprise your taste buds in the best way possible! Prepared Mediterranean-style with lentils and loads of flavor from onions, garlic, a trio of warm spices, and a splash of lemon juice to wake everything up. And for an extra kick, try my amazing spicy cilantro pesto on top!
This is probably the smallest of victories to share, but I have found a pumpkin soup I can totally get behind.
And given the season, it’s only fitting I share the vegan pumpkin soup recipe that’s won my heart!
A super satisfying creamy pumpkin soup, prepared the Mediterranean way, with red lentils, garlic, and a trio of warm good-for-you-spices: coriander, cumin, and turmeric.
This pumpkin soup recipe defies expectations in some wonderful ways.
There is so much I love about this vegan pumpkin soup:
1. First, It’s Easy! This is not the kind of pumpkin soup that requires carving, cleaning, and roasting a whole pumpkin (although, you totally can if you want.)As much as I enjoy the abundance of cute pumpkin stacks all over the grocery stores, for this kind of weeknight soup, I almost always go for a ready can of quality pumpkin puree. This shortcut makes all the difference for me, particularly on busy nights. And I think it’s just as delicious!
2. Hearty, Nutrition-Packed Pumpkin Soup. This is a satisfying, power-house kinda soup. Here, pumpkin provides some great benefits including potassium, vitamin C and fiber. That’s not all!
I mentioned earlier, this pumpkin soup is augmented with red lentils, which are quick-cooking split lentils that have a sweet and nutty flavor that really goes well with pumpkin puree. The addition of lentils here makes this soup extra hearty and satisfying, while providing tons of plant-based protein, iron, folate and more fiber!
3. Dairy Free. Gluten Free. Vegan Pumpkin Soup. In case you missed this earlier, this pumpkin soup is completely dairy-free, and no, you do not need to buy dairy substitutions either!
Both pumpkin puree and red lentils have a nice hearty and silky texture, a quick blitz using a food processor–or a stick blender, if you have one–gives this soup the right texture. Quality extra virgin olive oil always adds that bit of luxury I need (I used Private Reserve Greek EVOO.)
What to add to Pumpkin Soup for Flavor
So, what do you add to pumpkin soup for flavor?
I’m all for sweet pumpkin, if you’re going for a pie or a tasty parfait. But when it comes to pumpkin soup, I am all about savory, warm flavors…and maybe even a bit of spicy!
So, the flavor makers for this Mediterranean-style pumpkin soup are:
– Onions and garlic, sauteed in rich, flavorful Greek extra virgin olive oil
– A trio of warm eastern Mediterranean spices--coriander, cumin and turmeric. So much depth of flavor that perfectly compliments the natural sweetness of pumpkin.
– Small handful of gold raisins. This is completely optional. And like I said, I’m not after a sweet pumpkin soup, but 2 to 3 tbsp of gold raisins add a different dimension without overpowering.
– Splash of fresh lemon juice (from about 1/2 a lemon). This small final touch is important! Stirred in at the end of cooking, a splash of lemon juice can bring this soup together, completing it with the perfect bright note.
– And, for those who want to spice things up a notch, you can serve the pumpkin soup with a few fresh jalapeno slices on top, or even better, a spoonful of zhoug cilantro pesto (an awesome spicy green sauce made of fresh herbs, garlic, and hot peppers like jalapenos!)
Instruction to Store or Freeze Leftover Pumpkin Soup
Once your pumpkin soup has completely cooled, you can safely store it in the fridge in a tight-lid container for 3 days or so.
And luckily, because this is a dairy-free soup that does not have any heavy cream or such products, you can actually freeze it. To freeze,of course the soup needs to be completely.
Be sure to leave enough space between the soup and the container’s lid when filling it (about 1 inch will give the liquid enough room to expand once frozen, but will limit contact with air so you can avoid freezer burn.)
Similar Recipes to Try:
Mediterranean Bean Soup with Tomato Pesto
Greek Braised Eggplant with Chickpeas
Print
Easy Vegan Pumpkin Soup
- Total Time: 0 hours
- Yield: Serves up to 6
Description
All-star dairy free, gluten free, vegan pumpkin soup with red lentils, garlic and a trio of warm Mediterranean spices–coriander, cumin, and turmeric. Finished with a bright splash of fresh lemon juice. Ready in 30 minutes!
Ingredients
- Extra virgin olive oil (I used Private Reserve Greek olive oil)
- 2 medium yellow onions, chopped
- 2 garlic cloves, minced
- 1 tbsp tomato paste
- 1 tsp organic ground coriander
- 1 tsp organic ground cumin
- 1/2 tsp organic ground turmeric
- 1 cup red lentils
- 15 oz can pumpkin puree
- 3 1/2 cups quality vegetable broth, low-sodium preferred
- Salt
- 2–3 tbsp gold raisins (optional)
- 1/2 fresh lemon, juice of
Toppings (optional)
- 1 Zhoug cilantro pesto recipe
- 1/4 cup pine nuts, toasted in olive oil
- Jalapeno slices for garnish (optional)
Instructions
- If using, make the zhoug spicy cilantro pesto according to this recipe. Set aside for now or refrigerate.
- In a 5-quart heavy pot or Dutch oven like this one, heat 2 extra virgin olive oil over medium-high heat until shimmering but not smoking. Add the onions and cook until golden and translucent, tossing regularly. Stir in garlic, tomato paste, coriander, cumin, turmeric. Lower heat to medium and cook, stirring regularly, until fragrant (4 minutes or so).
- Add the lentils, pumpkin puree, broth and a little salt. Stir to combine.
- Turn heat to high and bring to a boil for 5 minutes. Then, reduce heat to medium-low, cover only part-way and cook another 20 minutes or until lentils are fully cooked. Occasionally, stir.
- Remove from heat to cool a bit. Carefully, transfer the lentil pumpkin soup to the bowl of a large food processor fitted with a blade. Puree. Return to pot over medium heat to warm through, stirring occasionally (add more liquid here if you need it.)
- Stir in raisins and fresh lemon juice. Cook another 4 minutes or so, stirring regularly. Taste and adjust salt…add a pinch more if needed. You can also adjust other spices, if you like, carefully add a little more turmeric or coriander (But remember, you’ve made zhoug pesto to add on top, so don’t overdo it)
- Divide the lentil pumkin soup into serving bowls. Top each with a teaspoon or so of zhoug spicy cilantro pesto, more raisins, and toasted pine nuts. Garnish with jalapeno slices if you like more heat. Serve hot with a side of warm pita or your favorite crusty bread. Enjoy!
Notes
- Recommended for this Recipe Our Private Reserve extra virgin olive oil (from organically grown and processed Koroneiki olives); and our all-natural and organic coriander, cumin, and turmeric!
- Visit Our Online Shop to browse olive oil bundles, Ultimate Mediterranean Spice Bundle and more!
- Prep Time: 5 to 7 mins
- Cook Time: 25 mins
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
*This post first appeared on The Mediterranean Dish in 2017 and has recently been updated with new media and information for readers’ benefit. Enjoy!
Wow!! My lips are burning…in a good way. Love the heat from the zhoug. I was a tad heavy-handed and it was delicious!!
Such an interesting combination of ingredients in the soup. I did find that more broth was required to thin the soup, perhaps more than a cup.
This soup is definitely company fare.
Anne, so so glad you tried this! We love it! And glad to hear you did too!
Just made this!!! What a treat! I So love the spicy cilantro pesto and ALL your other recipes. You are my go-to site for sure!
Candace, thank you for your kind comment. I am so glad you enjoy the site and recipes!
I just made this, ate a bowl for lunch, and had to compliment you. Fantastic soup! Did the zhoug, too – really made it perfect. I left out the raisins (not my favorite food) and got too hungry to puree, but otherwise, I did just as you wrote it. Congratulations on a wonderful recipe!
Thank you very much, Meryl! I am so glad you enjoyed it!
Hi, Suzy!
This soup is such a brilliant idea! I would have never thought to combine pumpkin with lentils.
Also, pine nuts are a favorite!!!
I made this soup for the first course of a big dinner party. People LOVED it! It seemed a bit to thick so I added a cup of chicken bouillon as I reheated to serve. This made the soup a little lighter. One of my guests was allergic to fresh parsley so I substituted cilantro in the zhough. Presentation was beautiful.
Judy, thanks so much for giving this a try. So glad you all liked it!
Absolutely delicious! The zhoug really adds to the flavours. I made it a little less spicy by taking out the seeds.
This soup will become a staple in our houselhold.
Thanks for giving it a try, Gabriella! So glad to hear you enjoyed it!!!
Made this soup last night for company – now my 3rd recipe from your blog and another winner! Had a busy day at work but was able to pull this soup together in plenty of time. Was delicious served with an arugula salad, whole wheat pita bread to scoop up all that soupy goodness, and a great bottle of red wine. Doubled the recipe in order to have leftovers and am so glad I did. Guess what I’m eating for lunch?
love the spice from the jalapeno! love a good garnish!
I want this soup!
Hi! This sounds very delish. Can it be made without the pesto? My hubby’s tummy is a trifle tender. Also, how much fiber does this this have? We need that info for dietary plans.
Thanks so much. The picture is really so good I want to dive right in. : )
Does this freeze well?
Yes, Theresa! If you have leftovers, feel free to pack’em up in a freezer-safe glass container. Cover tightly and freeze. Defrost overnight in fridge and reheat stove-top over medium heat (stir often). Enjoy!
I love the idea of adding a little bit of heat to pumpkin soup! Such a perfect recipe for fall.
Thanks, Rebecca! Enjoy!
Love pumpkin soup in the fall. The pesto sounds great!
Oh the pesto makes such a difference! Thanks for checking it out!
Using pumpkin puree is such a good idea! This soup looks beautiful
Saves a ton of time!
Gorgeous pictures of a lovely soup! This would be so fantastic for these first truly chilly days of fall.
Thank you! Yes, this one is perfect for fall!
HI Suzy,I must say your pics are just great and tempting, I normally make pumpkin soup on its own, and I use lentils to make spicy daal,but here we have two in one,I will add lentils next time and let you know how it turned out.
Hope you get to try this one! Thanks so much!
That sounds like a perfect and nourishing Fall meal!
Totally cozy for the fall! Thanks for checking it out!