Plant-Powered Pumpkin Lentil Soup

We’re nearing the end of soup season and by April, I’m definitely ready to swap out my cooked veggies, soups, and stews for fresh and local produce. However, we may still be a few weeks (or dare I say months?!) away from that. So in the meantime, we may as well take advantage of the season and enjoy all the tasty soups we can!

This soup creation is adapted from and inspired by my mom, who made a large batch when she was visiting right after I had my daughter. It provided warm, cozy comfort during those first chaotic, anxiety-filled, sleep-deprived weeks of motherhood. I have enjoyed variations of it ever since. It also freezes beautifully. An added bonus is that this is now one of my 4-year-old daughter’s favourite soups as well!

Lentils are a star super-food in our house. My husband jokes that I find a way to add lentils to everything (which may be truer than I like to admit….but with good reason!) Not only are they delicious and cost-effective, but lentils contain fibre, protein, and are a great source of folate, iron, and potassium. I use red lentils in this recipe because they provide a creamier texture.

Pumpkin is typically associated with everything autumn, but I’m a die-hard pumpkin fan and usually have several pumpkin-themed recipes on the go at any time of the year (can there ever really be too much pumpkin?!!)

Here’s a final hurrah to soup season – enjoy!

Plant-Powered Pumpkin Lentil Soup

Makes about 1 to 1.5 L soup


  • 1 Tbsp olive oil
  • 2 garlic cloves, minced
  • 1 medium onion, diced
  • 2-3 medium carrots, peeled and diced
  • 2 stalks celery, peeled and diced
  • 1 tsp cumin
  • ½ tsp turmeric
  • ½ tsp salt (adjust to taste)
  • Pepper, to taste
  • 1 cup dry red lentils, rinsed
  • 4 cups low-sodium vegetable broth (can add additional water as needed)
  • 1 cup canned unsweetened pumpkin puree (NOT pumpkin pie filling J)


  1. Heat olive oil in soup pot over medium heat. Add garlic and onions and cook for 2-3 minutes, until onion starts to become translucent.
  2. Add carrots and celery and cook for another 2-3 minutes.
  3. Add cumin and turmeric and cook for another 30 seconds.
  4. Add vegetable broth and lentils to the pot, and bring to a boil. Reduce heat and cook for approximately 15-20 minutes, until the lentils have softened and cooked through. Add salt and pepper, to taste. (If you desire a thinner consistency of soup, feel free to add an additional 1-2 cups of water.)
  5. Once cooked, add pumpkin puree and mix thoroughly. Add an additional ½ cup pumpkin puree if you prefer a thicker consistency soup.
  6. Let simmer for another 5-10 minutes. Serve hot.

Take it one bite at a time,