clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Easy Pumpkin Soup

Easy Pumpkin Soup

  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 1x


This easy pumpkin soup uses canned pumpkin as a shortcut, and is thickened with lentils to make it more filling. Top with sour cream and crunchy croutons!


  • 1 medium yellow onion
  • 4 garlic cloves
  • 1 15-ounce can pumpkin puree
  • 1 quart vegetable broth
  • 3/4 cup red lentils
  • 1/2 teaspoon cumin
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried ground ginger
  • 3/4 teaspoon kosher salt, plus more as needed
  • Fresh ground pepper
  • 1/4 cup sour cream, plus more to serve (substitute Vegan Sour Cream or coconut milk for vegan)
  • Homemade Croutons*, to serve
  • Roasted salted pepitas, to serve


  1. Dice the onion. Mince the garlic.
  2. Heat a dry soup pot (no oil!) to medium heat. Add the onions and cook for 10 minutes until lightly browned and translucent, stirring occasionally. Add the garlic and cook 1 minute more.
  3. Add pumpkin, broth, lentils, cumin, oregano, ginger, salt, and pepper. Bring to a simmer, then simmer for 15 minutes, until lentils are softened.
  4. Transfer the soup to a blender and blend with the sour cream until smooth. Taste and add additional salt as necessary (we added about 1/8 teaspoon additional) — remember to cool it off since being very hot can dull flavors.
  5. Pour the soup into bowls and garnish with homemade croutons, pepitas, and more sour cream.


*We made this recipe, then sprinkled about 2 tablespoons Everything Bagel seasoning on the top before roasting. Much of the seasoning did fall off, but the crunchy bits and fallen off portions were great as an additional garnish!

  • Category: Soup
  • Method: Stovetop
  • Cuisine: Fall

Keywords: Pumpkin Soup, Easy Pumpkin Soup Recipe