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:
- 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!
- 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 Spicy Spinach Lentil Soup Greek Braised Eggplant with Chickpeas Fasolada: Greek Bean Soup *This post first appeared on The Mediterranean Dish in 2017 and has recently been updated with new media and information for readers’ benefit. Enjoy! 5 from 45 reviews
1 Zhoug cilantro pesto recipe 1/4 cup pine nuts, toasted in olive oil Jalapeno slices for garnish (optional)
