Creamy & Sweet Pumpkin Lentil Soup

Creamy & Sweet Pumpkin Lentil Soup

This Pumpkin Lentil Soup seemed like an appropriate starter for my Thanksgiving theme this year. Because we are still in pumpkin season and only just passed the last November weekend. And besides, who doesn’t love pumpkins, right? This is a very simple recipe on which you can make a lots of variations. I’ve looked around the web and it looks like that generally people use very few ingredients (namely onion, pumpkin and cream) to create this delicious soup. So I thought why not make it a little bit more interesting and nourishing at the same time?

Here comes the Pumpkin Lentil Soup!

So what prompted me to put lentils in there in the first place? Should Pumpkin soup have lentil addition or not? Well it certainly isn’t necessary but I think it really is an improvement on an old classic. With it, it makes for a complete meal, if you add some grain as well or have a slice of wholegrain gluten/free bread with it.

What I like to do when cooking soups, is to treat them as a proper main meal rather than a starter and this was my approach here as well. So I hope it is not gonna be much of a surprise, with my addition of the lentils and other bits of vegetables. This is just going to make it that much more filling and that was my aim.

Also be aware that, the cream I refer to in this recipe is my home made one. I whipped up this cashew cream in 5 mins so it’s very easy. You just need some pre-soaked cashews and are ready to go! Recipe is coming soon. It’s not necessary for the soup but it improves the taste. I believe in preparing most of my food from scratch, because it’s more rewarding and I know what exactly goes in there. So it is of course vegan friendly and I think even more tastier than your general nasty shop bought cream. The cashews add their own sweetness and high nutrient content, which is what I love about it. Please find my Cashew cream recipe in our Dessert section. (If you cannot see it yet, the post is in progress and will be available asap.)

Serves 2


Creamy Pumpkin Lentil Soup

15 minPrep Time

25 minCook Time

40 minTotal Time


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  • 1 liter veg stock
  • sunflower oil for frying
  • 1/2 onion
  • 2 garlic cloves
  • 300g pumpkin or squash, peeled and deseeded
  • 1/2 carrot
  • 1/3 parsnip
  • 1 cabbage leaf
  • "Spices & Seasoning:"
  • salt
  • bayleaf
  • 3 whole allspice
  • 3 whole juniper berries
  • sprinkle of ground ginger and cinnamon
  • lemon juice or ACV (apple cider vinegar)
  • "Optional:"
  • 60 g red split lentils
  • home-made cashew cream
  • 4 tbsp buckwheat grain
  • "for decoration:"
  • 3 cm chopped leek
  • fresh parsley
  • 3 tbsp toasted pumpkin seeds


  1. Finely chop your onion, carrot, parsnip and cabbage leaf and cube the pumpkin. You may either slice the garlic thinly or squeeze through a garlic press.
  2. Heat the oil in a large pot and fry the onions with a pinch of salt for a few mins, until translucent. Start adding the rest of the veg and fry for a further 5 mins. You can add spices at this point, but I prefer to do it at the end of cooking to retain more flavor.
  3. Pour in the stock (re-heated or newly boiled), just to cover the veg. Bring to the boil and add the bay leaf, allspice and juniper berries. Also add in the lentils to save time. As an option, add a g/f grain of your choice (2tbsp per person), we used buckwheat.
  4. Let simmer for about 15-20 mins until all the veg and lentils soften.
  5. Take out the bay leaf and spices. Adjust your seasoning, adding lemon juice, cinnamon and ginger, or even a splash of ume plum vinegar or tamari sauce.
  6. Mix in the cashew cream and blend in a high speed blender until smooth consistency is reached.
  7. Serve with toasted seeds and fresh chopped greens, such as parsley.
  8. I also added some extra ground seeds and a splash of flax seed oil.



412 cal


15 g


48 g


24 g
Click Here For Full Nutrition, Exchanges, and My Plate Info


For the reason of keeping it simple, please feel free to use only ingredients you have on hand. Or stick to onion, pumpkin and carrot in this recipe. The addition of lentils in the Pumpkin Lentil Soup is to add more plant based protein and make it filling.

It will be quicker to make this soup, if you prepare your ingredients ahead of time. So you don’t have to start making a stock just before you’re about to work on the soup.

Make the toasted seeds in larger quantities and save it in airtight container for later use.