Pumpkin Tomato Soup

Wholesome pumpkin tomato soup is packed with protein-rich lentils and parmesan for a delicious flavour. It's creamy, nourishing, and perfect for the whole family to enjoy.

Today I’m sharing a truly luscious soup to warm your soul, because soup season might just be my favorite season. This pumpkin and tomato soup has the perfect balance of savoury and subtly sweet, with a rich, velvety texture that feels like pure comfort. Red lentils make it hearty and protein-packed while also adding a natural creaminess. Everything simmers gently together in one pot before being blended with parmesan for a beautifully rich, cheesy finish.

I love serving it with a golden, melty grilled cheese toastie for dipping. It truly feels like a hug-in-a-bowl. And the best part? It’s just as versatile as it is cozy. Stir through some brown rice and shredded chicken the next day, and it transforms into a wholesome, stew-like meal. This is one of those recipes you’ll keep coming back to all season long.

Ingredients You’ll Need

This cozy pumpkin tomato soup comes together with just a handful of simple ingredients you probably already have on hand. Each one plays a key role in building the soup’s rich, velvety texture and depth of flavour:

• Pumpkin: About ¼ of a medium pumpkin (roughly 4 cups), peeled and chopped. My favourite variety is Japanese pumpkin (also called kabocha squash) because it’s naturally sweet and creamy, but butternut pumpkin works beautifully too.
• Tomatoes: Canned tomatoes make this recipe quick and easy. Any variety will do, but I especially love finely diced tomatoes for that extra burst of flavor and texture.
• Parmesan Cheese: Freshly grated is best here for a rich, nutty, cheesy finish that melts right into the soup. A little goes a long way in deepening the flavor.
• Red Split Lentils: These are the secret ingredient! They cook quickly, break down easily, and give the soup its creamy, hearty texture. Avoid green or brown lentils, which stay firm and won’t create the same silky consistency.
• Onion: A brown or yellow onion forms the savory base of the soup, adding sweetness and depth as it cooks.
• Garlic: A few cloves add warmth, richness, and that irresistible aroma. Plus, it’s known for its immune-boosting benefits (a win during soup season!).
• Stock: Vegetable stock keeps this soup vegetarian, but chicken stock adds an extra layer of savory richness. Either way, it ties everything together and creates the perfect silky-smooth base.

Complete list of ingredients and amounts is located on the recipe card below.

How to Make Pumpkin Tomato Soup

This cozy soup comes together in just a few simple steps:

Prep the veggies: Peel and chop the pumpkin into small chunks so it cooks evenly. Peel and quarter the onion, and mince the garlic cloves to release their flavor.

Rinse the lentils: Place the red lentils in a colander and rinse under cold water until the water runs clear. This helps remove excess starch and prevents the soup from becoming too thick.

Simmer everything together: In a large pot, add the pumpkin, onion, garlic, rinsed lentils, canned tomatoes (with their juices), and stock. Season generously with salt and pepper. Bring everything to a boil, then reduce to a gentle simmer. Cook for about 30 minutes, or until the pumpkin is soft and the lentils have broken down.

Blend until smooth: Stir in the parmesan cheese, then blend the soup until creamy and velvety. An immersion blender makes this super easy right in the pot, but if you’re using a countertop blender, work in batches, start on low speed, and be sure to secure the lid to avoid splashes.

Serve and enjoy: Ladle into bowls and finish with extra parmesan, a drizzle of olive oil, or fresh herbs if you like. For the ultimate cozy meal, serve it alongside a golden grilled cheese toastie for dipping.

Tips and Variations

Make it spicy: Add a pinch of cayenne pepper or a chopped chili at the start.

Creamier soup: Blend in a splash of coconut milk or heavy cream for a richer texture.

Add greens: Stir in spinach or kale after blending for extra nutrients and colour.

Bulk it up: Mix in cooked grains (quinoa, brown or white rice) and shredded chicken for a hearty stew.

Storing Leftovers

Store leftover pumpkin and tomato soup in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze the soup in large silicone muffin moulds then transfer to ziplock bags or freezer-safe containers for up to 6 months. Simply reheat when you're ready to enjoy!

Recipe FAQ

More Pumpkin Soup Recipes

Miso Sweet Potato Pumpkin Soup

Roasted Cauliflower Pumpkin Soup

Carrot Pumpkin Soup

Curried Butternut Squash & Lentil Soup

If you try this pumpkin tomato soup recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.

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