This Pumpkin, Carrot and Red Lentil Soup is a perfect warming meal on a cold winter’s day. Warm spices like cumin, coriander and turmeric add a yummy flavour boost to this thick and comforting soup. It’s so easy to make, and nutritious too! This yummy lentil soup is sure to please the whole family, baby and toddler included.
This Pumpkin, Carrot and Red Lentil Soup is a great main meal, made from simple ingredients with lots of health benefits. Lentils are a great source of plant-based protein and iron, amongst other nutrients [1], and so are at times used as a vegetarian alternative to meat. They’re high in fibre for good digestive health, and low in fat and sodium. Research suggests lentils may also be good for heart health, helping to lower blood pressure and cholesterol. The added vegetables like fresh pumpkin, carrot and onion in this vegan pumpkin lentil soup boost its nutritional value, and it’s deliciousness!
I love soup! Seriously, in winter I could have it every day. Whilst the soups I make are healthy (think whole food ingredients and reduced salt) to suit the whole family, the excessively-buttered toast or crusty bread I have with it probably isn’t 😂 Oh well!
Making lentil soup for babies and toddlers
Lentil and vegetable soups like this can make a nutritious lunch or dinner for children. When cooking soup for toddlers or babies, choose low-sodium or no-salt [2] tomato paste and vegetable stock. This soup is hearty enough to go without, but you might like to serve with homemade croutons (if your kids are old enough and they won’t pose a choking hazard) or toast fingers to dip into the soup. And of course, always be mindful of safety with hot liquids and serve warm or at room temperature to children. For more helpful tips and recipes, check out this blog post on soups for toddlers and babies.
Ingredients in Pumpkin, Carrot and Red Lentil Soup
This delicious pumpkin soup recipe uses the following ingredients:
Carrot, onion, garlic – The flavour base, which is sautéed first to bring out the sweetness of the vegetables. This recipe uses two cloves of garlic, but you can substitute with 1 to 2 teaspoons minced garlic.
Pumpkin – I use either Jap or Kent Pumpkin or Butternut Pumpkin/Butternut Squash. Choose your favourite.
Split red lentils – Split red lentils work best in this recipe, but you can substitute with split yellow lentils or lentil soup mix.
Stock – Vegetable stock is listed in the ingredients below, but you can also use chicken stock/chicken broth. It’ll add a richer flavour. Use salt-reduced stock if you’re on a low-sodium diet or serving this to toddlers, or use water/ no-salt stock [2] for family under 12 months.
Spices – Ground cumin, ground coriander seeds, turmeric and pepper add a nice hum of warming spices.
Tomato paste – Use salt-reduced tomato paste if you’re on a low-sodium diet or serving this to toddlers.
Olive oil
How to make this red lentil pumpkin soup
Thermomixer? I love easy soups in the Thermomix! Firstly, chop and sauté the carrot, onion and garlic in your machine to create the flavour base. Add the pumpkin and then remaining ingredients, and cook for 20 minutes. Once cooked, leave chunky or blend to your liking for a beautifully creamy and hearty soup.
Conventional cook? Chop the vegetables by hand. On the stovetop over medium-high heat, sauté the carrot, onion and garlic to create the flavour base. Add the pumpkin and then remaining ingredients, and cook for 20 minutes. Once cooked, leave chunky or blend to your liking using a stick blender/immersion blender or in a food processor, for a beautifully creamy and hearty soup.
See the recipe card below for ingredient amounts and detailed steps for both thermo cooker and conventional cooking methods.
Storing Pumpkin, Carrot and Red Lentil Soup
This soup can be stored in an airtight container for up to 5 days in the refrigerator, or for up to 3 months in the freezer. It’s a great recipe to meal prep. I love cooking a big batch on a weekend so that I have soup lunches for the week – it’s easy, tasty, nutritious and economical. Winner!
Looking for more Thermomix soup recipes (with regular instructions too)? Try this easy Roasted Tomato and Garlic Soup. It’s full of flavour, perfect for soup season or any other!
If you tried this Pumpkin, Carrot and Red Lentil Soup, please leave a 🌟 star rating and let me know how you go in the 📝 comments below. I love hearing from you! Don’t forget to follow me on Facebook, Instagram and Pinterest too for more soup recipes for babies and toddlers, as well as the whole family.
Happy cooking,
Chloe x
Pumpkin, Carrot and Red Lentil Soup
Category: Family MainsTap or hover to scale
Ingredients
- 2 carrots peeled and roughly chopped
- 1 brown onion peeled and quartered
- 2 garlic cloves peeled
- 1 tbs olive oil
- 500 g pumpkin peeled and roughly chopped
- 150 g split red lentils rinsed well (Note 1)
- 500 g vegetable stock (Note 2)
- 1 tsp ground cumin
- 1 tsp turmeric
- 1 tsp ground coriander seeds
- 1/4 tsp ground black pepper
- 1 tbs tomato paste low-sodium variety optional
- fresh coriander to garnish
- salt and pepper to taste
Instructions
- Finely chop or grate the carrot, onion, garlic and pumpkin.
- In a large pot over medium-high heat, heat the olive oil and sauté the carrot, onion and garlic for 4 minutes until soft.
- Add the pumpkin, lentils, stock, spices and tomato paste. Bring to the boil, and then let simmer for 20 minutes until lentils and vegetables are cooked. Remove from the heat.
- Leave chunky, or using a food processor or stick mixer/immersion blender, blend until you are happy with the consistency.
- Season to taste. Garnish with fresh coriander if desired and serve with crusty bread.
Thermomix Instructions
- Put the carrot, onion and garlic into the mixing bowl. Chop for 3 seconds, speed 5, MC on. Scrape down the mixing bowl.
- Add the olive oil. Cook for 4 minutes, 100°C, speed 1, MC off.
- Add the pumpkin. Chop for 15 seconds, speed 7, MC on. Scrape down the mixing bowl.
- Add the stock, lentils, spices and tomato paste. Cook for 20 minutes, 100°C, speed 1, MC off. Put the simmering basket on the lid to prevent splatter.
- Leave chunky or chop for 10 seconds, speed 6, MC on. If you’d like a smoother texture, repeat.
- Season to taste. Garnish with fresh coriander if desired and serve with crusty bread.
Recipe Notes
Nutrition Information
[1] Lentils, 2023, Harvard School of Public Health.
[2] Infant Feeding Guidelines: Summary, 2013, National Health and Medical Research Council.
