Pumpkin, Sweet Potato & Red Lentil Soup

Winter is on its way, and soups are an easy one-pot meal. They can be made earlier in the day and just reheated when you get home, very handy when there are after school activities planned. This soup has been a staple for us and can be easily adapted for different tastes. It is quite a sweet soup which is great if you are trying to reduce sugar in your diet. The pumpkin and sweet potato satisfies my sweet cravings and the red lentils help to thicken the soup, whilst adding protein, fibre, folate and magnesium.

If you want a creamier soup without adding cream, add in raw cashews whilst cooking.

INGREDIENTS (Makes 6 serves)

  • 1kg Pumpkin, seeded and diced (Japanese, Butternut or Ironbark are all ok, I used a mix of these)
  • 500g Sweet potato, peeled and diced
  • 1 large leek, finely sliced
  • 2 cloves garlic, crushed
  • 3 stalks celery, finely diced
  • 3/4 cup red lentils (soaked for 30mins and rinsed thoroughly)
  • 1/2 cup raw cashews, roughly chopped (omit if there are allergies or if the soup is going to school)
  • 1.5L vegetable or chicken stock
  • 2 Bay Leaves
  • 2 tbs butter or olive oil


  • In a heavy based pot heat the butter and add in the leek and garlic, cook for 3-4 minutes till softened
  • Add in the rest of the ingredients and simmer for 1 hour (or until thickened)
  • Remove the bay leaves
  • Use a stick blender in the pot, or blend in batches using a blender.

Season with salt and pepper to taste and garnish with chilli and some crumbed goats cheese!