Pumpkin Soup

A simply soup that is tasty and suitable for most diets including Dairy Free, Gluten Free, Low Calorie and Vegan diets.

Pumpkin soup was one of my ‘comfort foods’ when I was young and something I still enjoy. There are many variations; but perhaps the most common is pumpkin with the addition of potato to produce a smooth, thick soup. To this, cheese is often added for flavour and protein, making the soup a complete meal. But to my soup I add red lentils for protein, making it suitable for Dairy Free and Vegan diets.

Roasting your pumpkin will sweeten the flavour. However, this is not essential and the pumpkin can be boiled with the lentils for a quicker result.

Add herbs or spices to make your soup more interesting. Sage, as I use here, is good for a herby-flavoured soup. Other tasty options to try are: a sachet of spices – cinnamon stick, 1 tbsp mint and 2 tbsp basil leaves; or 1 tsp nutmeg or curry paste or powder (quantity to your taste).

Diets for which Pumpkin Soup is suitable:

Diabetic, Dairy Free, Egg Free, Gluten Free, Low Calorie, Low Fat, Vegetarian and Vegan


Preparation: 10 + 10 mins (freezing) | Cook: 20-30 mins | Serves: 4

400 gm (12 oz) pumpkin
2 shallots
2 cloves garlic
Small bunch sage leaves
4 sprigs thyme
2 tbsp olive oil
50 gm (1/4 cup) red lentils
1litre (4 cups) water*
1 tsp cracked black pepper
1tsp salt


HEAT oven to moderate temperature 180 C/350 F/Gas 4. (The temperature is not particular, so roast the pumpkin while cooking something else if possible.)
PEEL and cube the pumpkin.
PEEL shallot and cut in half.
ROAST pumpkin, shallots, garlic (in skin), several sage leaves and thyme, all mixed in 1tbsp oil, for 20 minutes.**
RINSE the lentils.
REMOVE roasted pumpkin, shallots and garlic from the oven.
DISCARD the thyme and sage leaves and remove the garlic from its skin.

COMBINE the lentils and water and add the roasted pumpkin, shallots, garlic, several fresh sage leaves and cracked black pepper.
BOIL for 20 minutes or until the lentils are soft. 

REMOVE the sage leaves.
PURÉE the soup, a hand blender is adequate.
TASTE and add salt for flavour and water to adjust consistency to your liking.
RETURN soup to the heat if you are to serve it immediately.
HEAT 1 tbsp oil in a small frying pan and fry remaining sage leaves.
SERVE soup topped with sage leaves.


– Hot
– Top with croutons (Gluten Free diets, check ingredients), roasted chestnuts (not Nut Free), fried sage leaves or grated cheese (not Dairy Free or Vegan).


* Stock can replace water but ensure it is appropriate for Fodmap, Gluten Free and Vegan diets.
** Pumpkin can be boiled with the lentils. Lightly fry the shallots and garlic before cooking with the lentils.

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