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Cozy vegan fall soup made with squash, lentils, and kale in a rustic autumn setting

Vegan Fall Soup Recipe! The Ultimate Cozy and Healthy Autumn

A warm, nourishing plant-based soup made with seasonal fall vegetables, hearty lentils, and comforting spices. Rich, filling, immune-supportive, and perfect for chilly evenings or weekly meal prep.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course: Soup
Cuisine: American
Calories: 280
Ingredients Equipment Method Notes

Ingredients
  

  • 1 tbsp olive oil (or broth for oil-free option)
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 2 carrots, diced
  • 2 celery stalks, chopped
  • 2 cups butternut squash or pumpkin, cubed
  • 1 medium sweet potato, peeled and diced
  • 1 cup dried red lentils (rinsed)
  • 1 can (14 oz) diced tomatoes
  • 6 cups vegetable broth
  • tbsp ground cumin
  • tbsp smoked paprika
  • 1/2 dried thyme
  • Salt and black pepper to taste
  • 2 cups chopped kale or spinach
  • Juice of ½ lemon (optional, for brightness)

Equipment

  • Large soup pot or Dutch oven
  • Cutting board
  • Sharp knife
  • Wooden spoon or spatula
  • Measuring cups and spoons
  • Vegetable peeler
  • Ladle
  • Blender or immersion blender (optional, for creamy texture)

Method
 

  1. Heat olive oil in a large pot over medium heat.
  2. Add onion and cook for 3–4 minutes until soft.
  3. Stir in garlic and cook for 30 seconds until fragrant.
  4. Add carrots, celery, squash, and sweet potato.
  5. Stir and cook for 3–5 minutes to develop flavor.
  6. Add rinsed lentils, diced tomatoes, and vegetable broth.
  7. Stir well to combine.
  8. Add cumin, smoked paprika, thyme, salt, and pepper.
  9. Bring to a boil, then reduce heat to low.
  10. Simmer for 25–30 minutes until vegetables and lentils are tender.
  11. Stir in chopped kale or spinach.
  12. Cook for 3–5 minutes until wilted.
  13. Blend part of the soup for a thicker texture
  14. Use an immersion blender or regular blender carefully

Notes

Tips for Best Results

  • Roast the squash beforehand for a deeper flavor
  • Red lentils cook fastest and thicken the soup naturally
  • Add greens near the end to preserve nutrients
  • Soup tastes even better the next day

Variations

High-Protein Version
Add chickpeas, white beans, or tofu cubes
Creamy Version
Stir in coconut milk or cashew cream
Spicy Version
Add chili flakes or cayenne pepper
Low-Fat / Oil-Free Version
Sauté vegetables in broth instead of oil

Meal Prep & Storage

  • Refrigerate in an airtight container for 4–5 days
  • Freeze for up to 3 months
  • Thaw overnight in the refrigerator before reheating
  • Add extra broth when reheating if needed