Creamy pumpkin & lentil soup

Creamy pumpkin & lentil soup

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(41 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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30th Oct, 2017
Delicious!'s picture
29th Oct, 2017
Delicious and easy to make. Even my kids have second portions and that when is about vegetables does not happen easily.
8th Nov, 2015
Great recipe,when i make it though i always slice and fry some smoked rindless bacon in the pan before you do the onion, i use about 7 good size slices cut into cm squars when its cooked (not crispy)take out of the pan and continue as per recipe. When the soup is finished put the bacon and any juice back,along with a couple of hand fulls of sweet peas and just simmer and stir for a rew minutes,if you have any left it tastes even better next day when all the flavours have infused more.
30th Oct, 2015
Beautiful soup! Used this recipe to use up the Jack o'lantern cut outs. I didn't have quite enough pumpkin, so bulked out the veg element with carrots. Lovely creamy warming soup (didn't use the creme fraiche) Would definitely make this again.
25th Mar, 2015
I love this recipe. Quick and very tasty it's a regular choice for us. I also use this recipe as a base for sweet potato and ginger soup. Simply swap the pumpkin with sweet potato, and add fresh ginger and a red chilli instead of thyme. I don't use crème fraiche for the sweet potato version.
29th Nov, 2014
Made exactly to the recipe quantities - delicious!
27th Oct, 2014
This soup was delicious. I didn't bother with the seeds bit and put in 130g lentils and a bit more stock perhaps and it made a luscious heart warming soup! Yum yum!
5th Jun, 2014
Beautiful soup!! The seeds are well worth the effort, you can't stop eating them once you start.
11th Nov, 2013
Very nice, simple easy & cheap. Only thing I changed was that I roasted the pumpkin first, gave it a lovely sweetness.
8th Nov, 2013
fab soup ... really velvety and hearty. Used 1/2 pumpkin and 1/2 carrot. .... and didnt bother with the creme fraiche... had it in the fridge but felt it was nicer without it. Used dried thyme... the taste of the thyme really comes though and didnt bother with the seeds. delicious


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