Vegan Lentil and Pumpkin Cream Soup

Vegan Lentil and Pumpkin Cream Soup

Vegan Lentil and Pumpkin Cream Soup

Vegan Lentil and Pumpkin Cream Soup

Adina Elena Vladulescu Dt.P., RD
This is a delicious vegan pumpkin soup with just enough spice for a mild kick that will delight your senses. Warm your heart and fill your stomach with this great starter. It can also become a perfect small meal if you add some sour cream, avocado, croutons and hemp seeds. You won't find a better recipe for the chilly days ahead.
Temps de préparation 20 minutes
Temps de cuisson 30 minutes
Temps total 50 minutes
Type de plat Main Course, Soup
Portions 6 portions


  • 1 tbsp olive oil
  • 1 onion chopped
  • 2 carrots chopped
  • 1/2 parsnip chopped
  • Salt
  • 1 tbsp garlic powder
  • 1 tbsp smoked paprika
  • 1 miniature pumpkin peeled, chopped
  • 1 cup dried coral lentils rinsed
  • 1 potato chopped
  • Water
  • Black pepper
  • 1/2 tbsp dried Provence herbs


  • Heat the olive oil in a deep pot over medium-high heat. Stir in the onions, carrots, parsnip and a bit of salt and cook until the onions are translucent, about 5 minutes.
  • Mix in the garlic powder and smoked paprika. Cook for another minute.
  • Add the rest of the ingredients and cover with water.
  • Cook and stir until the mixture comes to a gentle boil, about 10 minutes. Cover and boil for 20 minutes more, until the vegetables become soft. Stir occasionally.
  • Using a hand mixer or a blender, mix until you obtain a smooth consistency.
  • Add more water to fill the pot and arrive to the volume of soup desired. Bring to boil one last time and add salt and pepper to taste.
  • Turn off the heat and mix in the dried Provence herbs.
  • Garnish with sour cream, avocado, croutons, hemps seeds or your favorite soup toppings. Enjoy!


Note: To peel your pumpkin easily, try using a potato peeler. Trust, it’s a game changer!

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