User Review
4 (2 votes)

Pumpkin and red lentil soup

Warming, hearty and oh-so autumnal, this pumpkin and red lentil soup recipe is also high in iron.

Serves 6

Prep Time 15 min

Cooking Time 40 min


  • 2tbsp olive oil, plus extra for drizzling
  • 1 onion, coarsely chopped
  • 2 garlic cloves, finely chopped
  • ½tsp chilli powder
  • ¼tsp ground nutmeg
  • 1 bay leaf
  • 4 fresh lemon thyme sprigs, leaves picked, plus extra to garnish (see tip)
  • 1.2kg pumpkin, peeled, deseeded and cut into 3cm cubes (see tip)
  • 200g dried red lentils, rinsed
  • 1 litre reduced-salt vegetable stock
  • 4–6tbsp each low-fat Greek yogurt and toasted pumpkin seeds, to serve


    1. Heat the 2tbsp oil in a large, heavy-based saucepan (that has a lid) over a medium heat. Add the onion and cook for 3 min or until slightly softened. Add the garlic, chilli, nutmeg, bay leaf and thyme, then cook for a further 2 min.
    2. Add the pumpkin, lentils, stock and 500ml water, and season with ground black pepper. Bring to the boil, then reduce the heat to a simmer and cover with the lid. Cook for 30 min or until the pumpkin and lentils are tender. Remove the saucepan from the heat.
    3. Blend the soup until smooth, adding more water to thin it if necessary. Spoon into bowls, then serve topped with the Greek yogurt, toasted pumpkin seeds, a grind of black pepper, a drizzle of olive oil and extra thyme sprigs.

TIPS: If you can’t find lemon thyme, use regular thyme instead. You could swap the pumpkin for butternut squash, if you like.

Nutrition per serving

Read more on how we calculate nutrition.
324 17.3g 16.1g 3g 5.7g 6.7g 1g 111mg 29.3g 4.7mg

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