Pumpkin and Lentil Soup (Vegan)

Serves 6–8 

2 kg pumpkin peeled and diced

500 g carrots peeled and sliced

1 kg brown onions peeled and sliced

250 g red lentils

6 cloves garlic chopped or grated

Salt and pepper to taste

Vegetable stock

Oil for sweating off onions and garlic


Sweat onion in oil until softened

Add garlic after onion is sufficiently softened and sweat until light browned

Add vegetable stock to deglaze pot

Add pumpkin and carrots

Bring to boil then lower heat to slow simmer

Stir occasionally to prevent ingredients from catching burning

Add lentils when the pumpkin and carrot are nearly cooked

Stir frequently as lentils will catch and burn very easily

Simmer until carrot is cooked and can be mashed with the back of spoon

Red lentils should have broken down by now

Soup is ready to puree

Puree with stick blender, blender, food mouli or magi-mix

Take care when pureeing as it is best done when the soup is hot

Season to taste

For a nuttier and more pronounced flavour, pre-roast the veggies, deglaze pan and add lentils at same time as stock

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