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Pumpkin & Lentil Soup

It’s hard to believe that it is already that time of the year when the leaves on the trees go from green to yellow, red, and orange and the air feels much more crisp and cool. As we say goodbye to the warm weather, we welcome what autumn brings. A favourite fall activity for many is pumpkin carving!

This recipe is designated to be a great way to continue to use the pumpkin! The pumpkin flesh and seeds can be repurposed. This recipe makes a great meal to warm you up on a chilly fall afternoon. You can also store leftovers in the freezer and heat them up when needed.


1 tbsp olive oil, plus 1 tsp

2 onions, chopped

2 garlic cloves, chopped

approx 800g chopped pumpkin flesh, plus the pumpkin seeds separated

100g split red lentil (dried)

½ small pack thyme, leaves picked, plus extra to serve

1L vegetable stock

pinch of salt and sugar

50g crème fraîche, plus extra to serve (or sour cream)


1. Heat the oil in a large pan and try the onions until they are golden and soft on medium heat. Stir in the garlic, pumpkin flesh, lentils and thyme, then pour in the vegetable stock. Season and cover the pot let and simmer for 20-25 mins until the lentils and vegetables are tender and set the heat on low.

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

3. Blend the cooked pumpkin mixture with a hand blender or in a food processor until smooth or blender, then add the crème fraîche or sour cream and blend once more.

4. Serve with a spoonful of crème fraîche or sour cream, a few thyme leaves and top with toasted pumpkin seeds.

Photo by Hilal Bülbül from

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