top down view of pureed vegan pumpkin soup in a white pot.

5 from 2 reviews

Vegan pumpkin soup recipe with minimal ingredients is easy to make using one pot and ready in 30 minutes! This healthy soup features red lentils and is creamy without the cream!


  • 1 tablespoon olive oil or 1/4 cup water/broth for water saute
  • 1 large onion, diced
  • 46 cloves garlic, minced
  • 12 teaspoons fresh thyme, chopped
  • generous pinch of red pepper flakes
  • 45 lb. baking pumpkin, skin peeled, seeds removed and cubed
  • 1 cup dried red lentils
  • 6 cups broth or water (or combo)
  • salt & pepper, to taste
  • 1/4 cup chopped parsley, to garnish
  • pepitas, to garnish


Saute: In a large dutch oven or pot, heat oil/water over medium heat, add onion and garlic, saute for 5 minutes. Add the thyme, red pepper flakes, salt and pepper, stir and cook 1 minute more until fragrant.

Add remaining ingredients: Add the pumpkin, red lentils and liquids, bring to a boil, cover, to low and simmer at a gentle boil for 20 minutes. Soup is ready when pumpkin is fork tender and lentils are soft.

Puree: Remove soup from heat, let cool a few minutes. Using an immersion blender (or stand blender), puree the soup to desired consistency. Feel free to leave it a little chunky! Stir in the fresh parsley or use it as a garnish when serving.

Serve: Spoon into serving bowls and top pumpkin seeds, red pepper flakes, pepper and more fresh parsley.

Enjoy your soup with a chunk of homemade Artisan Bread or Vegan Naan Bread for soaking up the juices. For gluten free, try this easy Socca flatbread made with chickpea flour.

Serves 4 – 6

Store: Leftovers can be kept in the refrigerator, in a covered container, for 5 – 6 days. To store longer, freeze portions in freezer safe containers or baggies for up to 2 – 3 months. Let thaw before heating.

Reheat: Warm the soup on the stovetop over low heat until warmed through or warm in the microwave at 30 second intervals, stopping to stir each time.


If you don’t have lentils or want to keep this grain-free, omit the lentils and use 4 cups of water, instead of 6 cups. I don’t recommend using any other type of lentil with this recipe.

When making soups I use this Better Than Bouillon to season my water instead of using vegetable broth. I use 1 teaspoon for every 4 – 6 cups of water with great results and less sodium. Plus, my jar goes a long way!

RECOMMENDED EQUIPMENT: I love my immersion blender for pureeing soups. It’s easy to clean, small and fits well in a utensil drawer. For more of my favorite cooking tools, shop my kitchen essentials.

Nutritional information is calculated using 3 cups vegetable broth.

Keywords: vegan pumpkin soup, dairy-free pumpkin soup, pumpkin soup recipe