Enjoy the comforting goodness of this Mediterranean twist on the classic pumpkin soup. Roasted pumpkin gives a natural sweetness and velvety texture, paired with the subtle richness of sundried tomatoes. Red lentils bring a satisfying boost of protein and dietary fibre, creating a hearty and nourishing soup packed with flavour.

Pumpkin, Sundried Tomato & Lentil Soup

There is nothing quite like a hearty pumpkin soup. It’s just something about its warmth and rich, creamy texture that offers comfort and joy. This is just a great, easy pumpkin soup recipe, and it is delicious! Top it with a dollop of Greek yoghurt and a side of crusty wholegrain bread for extra protein and dietary fibre! Unlike other soups, this one won’t leave you feeling empty within hours after you’ve eaten. The flavours are even better the next day, which makes this soup fantastic as leftovers!

Nutrition

Traditional pumpkin soup recipes can often be high in fat and sodium but also low in fibre and protein. This is also why we may feel hungry again not long after eating. However, this recipe bucks that trend, providing a whopping 7.8g of fibre per serve, making it high fibre and a good choice for supporting gut health. When topped with a dollop of Greek yoghurt, this recipe is high in protein, with 10.3g per serve. It is also low in fat (including saturated fat), cholesterol and sodium, making it a heart friendly recipe. This recipe is entirely gluten free and can also be made vegan!

What you need for Pumpkin, Sundried Tomato & Lentil Soup

KEY INGREDIENTS

Pumpkin – The star of the show. Pumpkins have a tonne of beta-carotene, which acts as an antioxidant to protect our cells from damage. Our bodies can also break down beta-carotene into vitamin A, which is beneficial for vision and eye health. They also have a decent amount of vitamin K, which our bodies use for wound healing and keeping strong bones!
Red lentils – Are ideal for this recipe as they cook fast, are mildly sweet, and add to the creaminess of the soup. Red lentils are rich in plant proteins, which our bodies use for maintaining and growing our muscles, and dietary fibre, which helps support our digestive health and prevents constipation. I recommend not removing this ingredient, as the protein and dietary fibre help keep you feeling full for longer, so you don’t need to worry about getting the munchies later.
Onion – I used brown/yellow onion. Onions contain an antioxidant called ‘quercetin’, which research suggests may help lower blood pressure and improve heart health.
Garlic – Because everything is better with garlic! Research hints that eating garlic may help reduce blood pressure and LDL (bad) cholesterol levels.
Chicken stock – Creates the base for the pumpkin soup whilst adding a bit of saltiness. I used 2 ½ Massel 7’s chicken style stock cubes. Stock powders and cubes are known for being overly salty, as they often contain excess sodium. Where possible, opt for a low sodium chicken stock, which is more beneficial for blood pressure and allows the flavours of the soup to shine.
Extra virgin olive oil – Perfect for roasting the vegetables whilst being a rich source of monounsaturated fats, which are beneficial for heart health!

OTHER INGREDIENTS

Sundried tomatoes – Can have a strong flavour and risk overpowering the other ingredients if you add more than the recipe calls for. If using jarred sun dried tomatoes, give them a rinse them to remove any excess oil and sodium.
Italian herbs – I used the Masterfoods Italian Herbs blend.
Black pepper;
Greek yoghurt – A great topping substitute that is higher in protein and lower in fat and sodium than sour cream.

How to make Pumpkin, Sundried Tomato & Lentil Soup

Preheat your oven to 200°C/390°F.
Place the chopped pumpkin, garlic cloves and quartered onions into a large bowl. Drizzle with extra virgin olive oil and black pepper, and mix to ensure all vegetables are coated. Place the tray in the oven and cook for 30 minutes or until tender. Be sure to turn the vegetables after the first 15 minutes to prevent them from burning.
Line a large baking tray with baking paper. Pour the vegetables onto the tray, spread them apart, and place them in the oven. Cook for 30 minutes or until tender. Remember to turn the vegetables halfway to prevent them from burning. Once cooked, remove the tray from the oven and set aside.
While the vegetables are roasting, add the water and stock to a large saucepan and place over high heat. Once boiling, pour the red lentils into the large saucepan. Reduce the heat to medium and simmer for 10 minutes.
When the lentils are cooked, add the roasted pumpkin, garlic, onion and sundried tomatoes into the large saucepan. Stir to mix.
Remove the large saucepan from the heat, and using a stick blender, blitz the soup until it is thick and creamy. You don’t want the soup bubbling while using the stick blender.
When the soup is smooth and creamy, astir through the Italian herbs. If the soup has cooled down too much, return it to the heat until it gently bubbles.
Serve while hot with a dollop of Greek yoghurt on top and a side of crusty bread. Enjoy!

Storage

This soup will keep in the fridge for 3-4 days, or in the freezer for up to 3 months.

Tips & Substitutes

Any type of pumpkin can be used for this recipe. I used Kent/Japanese pumpkin for this recipe, which are common in Australia. Otherwise, Jarranhdale or butternut pumpkin/squash should work just fine.

This recipe will also work without roasting the vegetables first. Just add the chopped pumpkin, onion and garlic to the saucepan and bring to a boil. Add the lentils, then reduce the heat and simmer for 15 minutes. Then, follow the recipe from step 6 onward.

If your soup becomes too thick, add water until you reach your desired thickness. If it becomes too thin, let it simmer on the stove for a while. This will allow some of the liquid to evaporate and make it thicker.

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