Vegan Soup Recipes

5-ingredient Pumpkin Lentil Soup with Ginger

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Last updated on July 8th, 2020 at 12:29 pm

Grab your pumpkins and get to the kitchen for a quickie. Ready in around 20-minutes, this 5-ingredient pumpkin lentil soup with ginger is a quick and delicious spiced bowl to warm the cockles.

Close up image of a man's hands holding a rustic cream bowl of pumpkin lentil soup and a spoon

A bowl of soup after a day in the garden 🙂

The school holidays are almost over and we are emerging from our vacation cocoon. I say cocoon but in truth we’ve got a husk thing going on. I am a creature of habit so the break always turns me all around and I bounce around the house with no direction for two weeks. Put an almost indefatigable 5-year old under the same roof and everything becomes a beautiful mess. If not for the pumpkin lentil soup we may not have eaten.


If this is your first visit to my blog, welcome. My name is Amanda and I survive on super-simple-super-delicious-healthy-no-sweat meals. Especially mid-week. Think “one-pot pastas, walk-away curries and stews, and easy soups.” Check out my 3-ingredient zucchini soup if 5 ingredients is two too many. Or, if you are looking for something a little exotic, try my Vegan Shawarma with Roasted Jackfruit recipe is a simple sheet-pan recipe

Not that we don’t indulge in fantastically simple non-healthy foods too – I’m looking at you The Best Classic Vegan Chocolate Cake. But for the most part I try to keep things healthy-ish and simple, like real simple. This 5-ingredient pumpkin lentil soup couldn’t be simpler.

overhead wide shot of two rustic white bowls full of pumpkin lentil soup sitting on a wooden table with a cut loaf of crusty bread and a blue linen napkin nearby. One bowl of soup is sitting on a round wooden cutting board with a handle.

Pumpkin lentil soup in 5 steps? Here we go.

  1. Take your soup pot and sauté an onion over medium heat
  2. Throw in chopped pumpkin, dried red lentils, stock and grated fresh ginger,
  3. Step away.
  4. Step back.
  5. Blend up the soup and serve.

Besides its miraculous time-saving qualities this 5-ingredient pumpkin lentil soup with ginger has the to power to:

  • reduce inflammation – thanks ginger!
  • boost antioxidants (pumpkin)
  • make skin happy (pumpkin)
  • make tummies happy (lentils)
  • stabilise blood sugar (lentils)

And best of all it’s just a really delicious warming soup the whole family will love. With sweet golden pumpkin, earthy lentils and a hint of ginger it’s a clean and wonderful bowl of goodness. Enjoy. x

If you love your dishes quick and delicious try my Vegan One-Pot Spaghetti with Olives & Lemon, or the Walk-Away Chickpea Tomato and Spinach Curry. My Swiss Chard Stew with Pimentón with Lentils is so easy to make and tastes like a weekend in Spain.

A bowl of food, with Soup

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Bowls of pumpkin soup on a wooden table with ingredients

5-ingredient Pumpkin Lentil Soup with Ginger

Ready in around 20-minutes this 5-ingredient pumpkin lentil soup with ginger is a quick and delicious spiced bowl to warm the cockles.
4.75 from 4 votes
Print Pin Rate
Course: Brunch/Snack/Main | Soup
Cuisine: American
Keyword: pumpkin lentil soup
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4
Calories: 200kcal
Author: Amanda Logan


  • 1 tbsp olive oil
  • 1 yellow onion peeled and finely sliced
  • 400 grams cubed pumpkin around 4 cups | peeled and cut in to cubes
  • 3/4 cup red lentils 135 grams | washed and drained
  • 1 litre/ 1 quart vegetable stock 4 cups
  • 1 inch fresh ginger finely grated


  • Heat the olive oil in a heavy-bottomed saucepan or soup pot over medium heat. Add the onion and cook for three minutes or until soft.
  • Add the chopped pumpkin, lentils and stock to the pot and stir before adding the finely grated ginger.
  • Cook at a simmer for around 15 minutes or until the pumpkin and lentils are soft.
  • Season with sea salt if required.
  • Carefully blend the soup in a blender or with a stick blender until smooth to serve.


Calories: 200kcal | Carbohydrates: 33g | Protein: 10g | Fat: 4g | Saturated Fat: 1g | Sodium: 944mg | Potassium: 702mg | Fiber: 11g | Sugar: 7g | Vitamin A: 9027IU | Vitamin C: 13mg | Calcium: 46mg | Iron: 3mg
Tried this recipe?Please rate it & leave your feedback in the comments section below. Or you can tag @mygoodnesskitchen or hashtag #mygoodnesskitchen on Instagram. Thank you!


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Close up image of a man's hands holding a rustic cream bowl of pumpkin lentil soup and a spoon. Title text overlay in white.

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About Author

Amanda Logan is a published cookbook author, recipe developer and food photographer based in Australia. She is a contributor to Nourish Australia magazine and has appeared in Thrive Magazine, Vegan Food and Living, The Zoe Report and The Australian Vegan Magazine.

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October 7, 2019 2:41 pm

Hi Amanda 🙂 If I wanted to make this even easier (read: I’m feeling truly lazy) could I use store bought pumpkin puree? And if so, how much would I need to equal the 4 cups of chopped pumpkin? This recipe sounds scrumptious and I am so excited to make it! Thank you! xx

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