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Pumpkin and lentil soup

Perfect pumpkin and lentil winter warmer soup.


  • 1 tbsp olive oil 
  • 2 onions chopped 
  • 2 garlic cloves, chopped 
  • approx. 800g chopped pumpkin flesh, plus the seeds
  • 100g split red lentil 
  • 1/2 small pack thyme, leaves picked, plus extra to serve
  • 1 litre hot vegetable stock 
  • pinch of salt and sugar
  • 50g crème fraîche, plus extra to serve 


1. Heat the oil in a large pan. Add the onions and fry until softened and starting to turn golden. 

2. Stir in the garlic, pumpkin flesh, lentils and thyme, then pour in the hot stock. 

3. Season, cover and simmer for 20-25 mins, until the lentils and vegetables are tender. 

4. Meanwhile, wash the pumpkin seeds. Remove any flesh still clinging to them, then dry them with kitchen paper. 

5. Heat the 1 tsp oil in a non-stick pan and fry the seeds until they start to jump and pop. Stir frequently but cover the pan in between to keep them in it. When the seeds look nutty and toasted, add a sprinkling of salt and a pinch of sugar, and stir well. 

6. When the soup is cooked, blend with a hand blender or in a food processor until smooth, then add the crème fraîche and whizz again. 

7. Adjust seasoning if required. 


Serve with a spoonful of creme fraiche, a few thyme leaves and the toasted seeds scattered on top.

Recipe provided by:

Cracking Good Food
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Cracking Good Food launched in 2010, with the aim of encouraging and supporting more people to cook affordable, seasonal and nutritious homemade food from scratch.

Driven by their belief that EVERYONE deserves good food, their mission is simple: to work collaboratively with others to eradicate food poverty and increase food sustainability in Greater Manchester.

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