Warm Up with Pumpkin-Black Bean-Lentil Soup!


The soup is chock full of protein and fiber and will warm you up on a cold day. It is hardy and comforting, and cooks up in no time! It’s dairy free and vegan and gluten free too. Serve with a sandwich or salad and you have a complete meal. This soup freezes well and is even better the next day


3 cloves garlic, chopped

1 small onion, chopped

3 carrots, peeled and chopped

4 stalks celery, chopped

4 medium sized fresh tomatoes (or canned), chopped

1 15-oz. can black beans, drained and rinsed. Use an extra can if you like your soup extra thick and hearty.

1/2 to 1 cup dried lentils, cooked according to package directions(I always cook extra lentils and use later in the week for other recipes)

1 tablespoons pure pumpkin (NOT pumpkin pie filling)

salt, black pepper, and red pepper flakes to taste

1 teaspoon chili powder

1 teaspoon of cumin

6 cups of vegetable broth


1. In a large pot spray the pot with cooking spray, make sure it’s dairy-free. Saute the onion and garlic until softened. Add the carrots and celery and saute until carrots and celery are softened.

*You may need to add a small amount of water to prevent burning.*

2. Add the remaining ingredients once above is softened, stir to blend.

3. Bring to a boil over medium heat then reduce to simmer and cook until all is tender and the flavors have melded – at least 1 hour.

What’s your favorite soup? Share in our comments section.

@DairyFreeGina January 2019 Please do not reprint in publications without written permission of DairyFreeGina

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