Health Check

Pumpkin and red lentil soup: freezer friendly recipe

A delicious variation of the classic pumpkin soup - perfect for freezing!

Written by Editor Medibank
Pumpkin soup with parsley on grey napkin background

This is a tasty variation of a classic. You can also make it with sweet potato. Simply replace the potato and carrot with 4 sweet potatoes and add a little brown sugar to the pan as they are sautéing.


• 1 tablespoon olive oil
• 2 onions, chopped, or 1 leek, thinly sliced
• 1 rasher rindless bacon, chopped (optional)
• 2 garlic cloves, crushed
• 2 teaspoons curry powder
• 700g pumpkin, peeled, seeded and chopped
• 1 carrot, cut into chunks
• 1 potato, cut into chunks
• 1⁄2 cup red lentils
• 6 cups salt-reduced vegetable stock or water
• 2 cups low-fat milk
• (Chopped parsley and crusty bread to serve)


1. Heat oil in a large saucepan on high. Saute the onion, bacon, garlic and curry powder for 2-3 minutes until the onion has softened.
2. Add the pumpkin, carrot, potato and lentils to the pan and cook, stirring, for 1 minute. Pour on the water or stock and bring to the boil.
3. Lower the heat and simmer, covered, for 25–30 minutes until the vegetables are very tender.
4. Puree the mixture using a hand blender or food processor. Stir in the milk.

To serve

When ready to serve,
reheat the soup gently.
Sprinkle with chopped
parsley and accompany
with crusty bread.


Suitable to freeze
in 2 or 3 freezer

Recipe provided by nutritionist Catherine Saxelby's Foodwatch.

Written by Editor Medibank

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