Red Lentil, Pumpkin & Tomato Soup

Red lentil, pumpkin and tomato soup

This is the ultimate in a healthy, hearty and warming soup. Perfect for any time of year, and especially when the colder weather comes.

Serves: 4

Time to make: 30 mins

Ingredients

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2 teaspoons olive oil

1 onion, chopped

2 cloves garlic, minced

1 large carrot, grated

450g pumpkin, peeled, chopped

1 cup dried red lentils, rinsed, drained

1 ½ cups liquid salt-reduced vegetable stock

3 ½ cups water

400g can chopped tomatoes

4 slices grainy sourdough bread

1 small avocado, sliced

1 tablespoon finely chopped fresh flat-leaf parsley

⅓ cup low-fat plain yoghurt

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Instructions

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1 Heat oil in a large saucepan over a medium heat. Add onion and cook for 5 minutes or until soft. Add garlic, carrot, pumpkin, lentils, stock, water and tomatoes.

2 Bring to the boil then reduce heat and simmer, covered, for 30 minutes or until pumpkin is tender.

3 Remove from heat and purée using a stick blender.

4 Meanwhile, toast bread and top with avocado slices. Sprinkle soup with parsley, swirl in yoghurt and serve with avocado toast.

Variations

Make it gluten free: Check stock is gluten free and use gluten-free bread and yoghurt.
Slow cooker variation: This recipe can also be cooked for 6–10 hours in a slow cooker on low.

Check out all our soup recipes here, or see below for our pumpkin soups:

Creamy Pumpkin Soup

Spicy roasted pumpkin soup

Spiced pumpkin soup

Spiced pumpkin soup with sour cream and chives

Kumara pumpkin and chickpea soup

Chilli pumpkin and coconut soup

HFG tip

To make the soup your preferred consistency, add more water. The soup thickens a little if made in advance.
This dish freezes well for up to 1 month.

Nutrition Info (per serve)

Calories 428 cal

Kilojoules 1790 kJ

Protein 20 g

Total fat 16 g

Saturated fat 3 g

Carbohydrates 55 g

Sugar 12 g

Dietary fibre 11 g

Sodium 590 mg

Calcium 130 mg

Iron 5.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

First published: Sep 2013

One comment on Red lentil, pumpkin and tomato soup

Leonie Lammeree October 24, 2022 at 8:01 pm #

Delicious soup.
I added 2 extra carrots, 4 cups of vegetable stock and one cup of water.
Will definitely make this recipe again.

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