Lentil & Pumpkin Soup

Ingredients

• 300 g (1½ cups)red lentils, washed
• ½butternut pumpkin, cut into cubes
• 1onion, diced
• 50 g (¼ cup)medium-grain rice, unwashed
• 2chicken stock cubes
• 1 heaped teaspoonVegeta seasoning
• ½ teaspooncumin
• To tastesalt and cracked pepper
• 1 tablespoon (about 15 g)ghee
• As neededboiling water, to fill the pot
• As neededpepitas
• As neededolive oil
• A dashcumin, for the topping
• A dashpaprika
• A dashchilli
• To servecrusty bread, toasted

Instructions

1. 1

   Soften the onion

   Melt the ghee in a large pot. Add the diced onion and sauté for a few minutes, until soft.

2. 2

   Add the ingredients

   Add the lentils, pumpkin, rice, stock cubes, Vegeta and cumin, then pour in boiling water to fill the pot. Hold back on the salt until near the end.

3. 3

   Bring to the boil

   Bring the soup to a boil, watching it closely at first because it may froth up. Skim off the froth to prevent the pot from overflowing.

4. 4

   Simmer the soup

   Once the froth has been removed, cook at a medium boil for about 40–45 minutes. Add more water during cooking if needed.

5. 5

   Blend and season

   Blend the soup with a heatproof blender or stick blender. Taste and adjust the seasoning.

6. 6

   Make the topping

   For the optional topping, toast pepitas in olive oil in a small frying pan. Add a dash of cumin, paprika and chilli, and cook for about a minute. Drizzle over the soup and serve with toasted crusty bread.

What is lentil and pumpkin soup?

This is a homely, filling soup built from lentils, pumpkin and rice, cooked together in stock until tender and then blended. Lentil soups are made in many cuisines, and this version gets its flavour from cumin and savoury seasoning.

Red lentils soften readily, while pumpkin brings a mellow sweetness and rice adds body. Blending the cooked ingredients makes the soup smooth and cohesive.

Nutrition and macros by portion

The nutrition label shows one serving as written: 386 calories, 23g protein, 66g carbs, 8g fat.

Red lentils and rice supply most of the carbohydrates, with lentils also providing much of the protein; ghee and the optional olive-oil topping contribute most of the fat. Pumpkin adds further carbohydrate and fibre. For a balanced plate, serve a moderate bowl with a side of vegetables and crusty bread if you want a more filling meal.

Why red lentils and unwashed rice work

Red lentils: they break down as they cook, helping thicken the soup without a separate thickener.

Unwashed rice: the recipe specifies adding it without rinsing, so its surface starch stays in the pot and contributes to the soup’s body.

Watch the first boil

Froth: lentils can foam as the pot comes up to temperature. Keep nearby, skim the surface and lower the heat briefly if the liquid rises too fast.

Water level: the lentils and rice absorb liquid as they cook, so check the pot now and then and add more boiling water if the soup becomes too thick.

Check for tenderness before blending

After about 40–45 minutes, the lentils, rice and pumpkin should be soft enough to blend smoothly. If pieces of pumpkin remain firm, continue cooking until tender.

Blend carefully while the soup is hot, using a heatproof blender or a stick blender. If using a jug blender, follow its instructions for hot liquids and work in batches if needed.

Season towards the end

The stock cubes and Vegeta both season the broth, so taste before adding much salt. Finish with salt and cracked pepper once the ingredients have cooked and the soup has been blended.

A little extra boiling water can loosen the finished soup if you prefer a thinner consistency.

Finish with crunch and serve

The optional pepita topping adds a toasted, crisp contrast to the smooth soup. Cumin, paprika and chilli bring warmth; use less chilli if you want a milder finish.

Serve with toasted crusty bread for dipping. The bread also makes the bowl more substantial.

Recipe notes & tips

• Use boiling water when topping up the pot so the soup returns to a simmer quickly.
• Skim the froth early, before it reaches the rim of the pot.
• Stir occasionally during cooking to prevent the rice and lentils catching on the base.
• Taste for salt after blending, as the stock cubes and seasoning already add savouriness.
• Blend in batches if your blender is not designed to handle hot soup.

Variations

• Milder topping: leave out the chilli and keep the toasted pepitas, cumin and paprika.
• More spice: add a little extra cumin to the pot, tasting as you go.
• Smoother finish: blend thoroughly until no pieces of pumpkin remain.
• Chunkier texture: blend briefly, stopping while some pumpkin pieces are still visible.
• No ghee: sauté the onion in olive oil instead.
• Serve with bread: toast crusty slices and offer them alongside for dipping.

Common mistakes to avoid

• Leaving the pot unattended at first: lentils may froth up and overflow, so watch closely and skim the surface.
• Adding salt too early: stock cubes and Vegeta are already savoury, so taste and season near the end.
• Letting the soup get too thick: lentils and rice absorb liquid; add boiling water as needed during cooking.
• Blending before the pumpkin is tender: continue cooking until the pumpkin and grains soften for a smoother result.
• Using a blender not suited to hot liquids: choose a heatproof blender or stick blender and follow its safety instructions.

How to store

Cool the soup promptly and refrigerate it in a covered container for up to 3 days. Reheat gently on the hob, stirring and adding a splash of water if it has thickened; make the pepita topping fresh for the best crunch.

Frequently asked questions