Spiced Pumpkin Soup


  • 2 x Tbsp olive oil
  • 1 medium brown onion, diced
  • 3 cloves garlic, crushed
  • 2 x tsp fresh ginger, grated (or use the minced ginger in jar/tube)
  • 1 x tsp cumin
  • 1 x tsp curry powder
  • 1 x tsp ground coriander, Optional
  • 1kg butternut pumpkin, peeled, cut into 2cm chunks
  • ¾ cup (175g) red lentils, rinsed well
  • 5 cups of vegetable stock
  • ½ cup Greek yoghurt, to serve (Optional - or coconut cream works well)
  • Grain toast to serve, if specified in plan.


  • Heat a large saucepan/pot over medium-low heat. Heat the olive oil in the pan.
  • Add the onion and cook, for 5 minutes or until soft.
  • Add the garlic, ginger, cumin, curry powder and coriander to cook, stirring for 1 minute or until aromatic.
  • Add the pumpkin, lentils, and stock. Bring to the boil then reduce heat to low.
  • Simmer, partially covered, for 20-30 minutes or until the pumpkin and lentils are soft. Take off heat and set aside to cool slightly.
  • Using a stick mixer, puree the soup in the pot and then ladle soup into bowls and top with a dollop of yoghurt and seasoned with pepper.

If keeping the soup for weekday lunches, use a ladle to portion out soups into plastic containers and keep in the fridge until needed. Heat for 2-3 mins in the microwave when ready to eat and stir. Top with yoghurt and cracked pepper.