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Pumpkin, Carrot & Red Lentil Soup

Updated: Jul 7, 2020

Soup season is in full swing and I’ve been making this Pumpkin Carrot & Red Lentil Soup for SG and I more often than I can count. The red lentils give the pumpkin a velvety texture and an extra hit of protein to keep us feeling satisfied, making it perfect for the entire fam or a week of meal prep. It’s 100% guaranteed to warm everyone up on a chilly winter day. Enjoy xx

Serves: 4

Ready in: 60 mins


  • 3 garlic cloves, crushed

  • 2 carrots, cut into half-moons

  • 450g pumpkin, diced

  • 1 cup red lentils, dried

  • 3 1/2 cups water

  • 1 1/2 cups vegetable stock reduced salt

  • 1 400g can tomatoes

  • 1 tsp ground ginger

  • 1 tsp. ground cumin

  • 1/2 cup plain YoPRO

  • Olive oil

  • Salt and pepper

  • 4 tbsp flat-leaf parsley, fresh or crushed walnuts (optional garnish)


Step 1. Heat a splash of olive oil in a saucepan over medium-high heat. Add garlic; cook for 1 minute, or until tender

Step 2. Add carrot, pumpkin, lentils, vegetable stock, and water. Bring to boil. Reduce heat; gently boil, covered, for 20 to 25 minutes, or until pumpkin is soft. Remove from heat

Step 3. Place soup in a blender or food processor, in small batches; canned tomatoes and blend until smooth.

Step 4. Return soup to saucepan over medium heat. Add ginger and cumin, yoghurt and mix well. Season with salt, and pepper to taste and cook, stirring constantly, until the soup is hot.

Step 5. Serve with a side of toasted sourdough and garnish with fresh flatleaf parsley or crushed walnuts

Store: Leftovers can be stored in the refrigerator in an airtight container for up to 5 – 6 days. To keep longer, store in the freezer for up to 2 – 3 months

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