Red lentil soup

Red lentil, pumpkin and tomato soup

Course Soup
Servings 4


  • 2 teaspoons Drizzle extra virgin olive oil
  • 1 brown onion chopped
  • 2 garlic clove crushed
  • 1 carrot grated
  • 450 g pumpkin peeled, chopped
  • 190 g dried red lentils 1 cup rinsed, drained
  • 3 cup reduced-salt vegetable stock
  • 1 400g tin diced tomatoes
  • 4 slices wholegrain sourdough bread
  • 1 avocado sliced
  • 0.5 bunch of fresh parsley
  • cup reduced-fat plain yoghurt to serve


  • Heat oil in a large saucepan over medium heat. Add onion and cook for 5 minutes, or until soft. Add garlic, carrot, pumpkin, lentils, stock, 2 cups water and tomatoes.
  • Bring to the boil, reduce heat and simmer, covered, for 30 minutes or until pumpkin is very tender.
  • Remove from heat and puree using a stick blender.
  • Meanwhile, toast bread and top with sliced avocado. Sprinkle soup with parsley, dollop with yoghurt and serve with avocado toast.


Add more water if necessary to make the soup the perfect thickness for you.
The soup thickens a little if made in advance.
This meal can also be cooked for 6-10 hours in a slow-cooker.
Freezes well for one month.
Make it gluten free: Use gluten-free stock and serve with gluten-free bread.
Tried this recipe?Let us know how it was!