Creamy pumpkin & lentil soup

Creamy pumpkin & lentil soup

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(50 ratings)

Prep: 15 mins Cook: 35 mins


Serves 4

Whether you're carving a Halloween pumpkin or have picked up a cheap squash, use the plentiful flesh and seeds in this soup

Nutrition and extra info

  • Freezable
  • Healthy
  • Gluten-free
  • Vegetarian

Nutrition: per serving

  • kcal233
  • fat10g
  • saturates4g
  • carbs26g
  • sugars10g
  • fibre7g
  • protein10g
  • salt0.8g
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  • 1 tbsp olive oil, plus 1 tsp
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 2 onions, chopped



    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 garlic cloves, chopped
  • approx 800g chopped pumpkin flesh, plus the seeds



    Pumpkins are the most famous of all the winter squashes, and are most associated with Halloween…

  • 100g split red lentil
  • ½ small pack thyme, leaves picked, plus extra to serve


    This popular herb grows in Europe, especially the Mediterranean, and is a member of the mint…

  • 1l hot vegetable stock
  • pinch of salt and sugar
  • 50g crème fraîche, plus extra to serve


  1. Heat the oil in a large pan. Fry the onions until softened and starting to turn golden. Stir in the garlic, pumpkin flesh, lentils and thyme, then pour in the hot stock. Season, cover and simmer for 20-25 mins until the lentils and vegetables are tender.

  2. Meanwhile, wash the pumpkin seeds. Remove any flesh still clinging to them, then dry them with kitchen paper. Heat the 1 tsp oil in a non-stick pan and fry the seeds until they start to jump and pop. Stir frequently, but cover the pan in between to keep them in it. When the seeds look nutty and toasted, add a sprinkling of salt and a pinch of sugar, and stir well.

  3. Whizz the cooked pumpkin mixture with a hand blender or in a food processor until smooth, then add the crème fraîche and whizz again. Taste for seasoning.

  4. Serve with a spoonful of crème fraîche, a few thyme leaves and the toasted seeds scattered on top.

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Comments, questions and tips

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9th Feb, 2020
Quick and easy recipe. I added two green and one red chilli in with the onions. Gave it a kick! Excellent.
Naomi Sheppard
12th Oct, 2019
Lovely soup that the whole family enjoyed with cheesy garlic bread to serve
14th Sep, 2019
An absolute doddle to make, and even better to eat. Deliciously smooth and comforting. I have only made it once but it is in my top 2 favourite soups of all time. Its delicious!!!
25th Jan, 2019
A bit thick so I added more stock and I use yogurt instead of creme fraiche. But tasty and easy to make!
6th Nov, 2018
Nice way to use up pumpkin
25th Oct, 2018
Nice creamy soup made from an Aldi pumpkin for 39p. I found it quite bland even though I added half a large chilli....Didn't like the addition of the toasted pumpkin seeds on top, they were too chewy for me...I'd make it again using butternut squash and sweet potato next time and I'd add a whole chilli. It really needed a flavour boost for me.
9th Feb, 2020
Thanks for the chilli idea. I added three chillis. Certainly gave it a boost!
mrsliz's picture
4th Oct, 2018
I made this soup today but used butternut squash instead of pumpkin as I had one that needed using up. I omitted the creme fraiche and the soup was still really velvety and creamy. I found the soup a little bit sweet for me (maybe due to the butternut squash) but I did enjoy it and would probably make it again but using a pumpkin next time.
3rd Aug, 2018
Great creamy smooth rich soup. Finished it off on top with fresh parsley, feta cheese and Greek yogurt.
bonitarosa's picture
18th Jun, 2018
Really delicious. This will become a regular soup in this house. My children went back for fifths ;-)


8th Oct, 2019
If I was freezing this in portions is it ok to add the creme fraiche before freezing or is it better to add it after heating?
goodfoodteam's picture
10th Oct, 2019
Thanks for your question. We'd recommend freezing it without the crème fraîche to avoid it splitting. Add as a garnish after defrosting and reheating on the hob.
9th Nov, 2018
Could you use tinned pumpkin for this soup?
goodfoodteam's picture
14th Nov, 2018
Thanks for your question - we haven't tried this with tinned pumpkin. If you were to use this, make sure it is pure pumpkin. Another shortcut is to use frozen squash. Of course, neither of these options will give you the seeds. We hope this helps.
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