A smooth, warmly spiced pumpkin and red lentil soup finished with a swirl of yogurt, an Australian café favorite.
Pumpkin soup is a fixture of Australian café and home cooking, especially through the cooler months, and this version adds red lentils to the classic combination, giving the soup extra body and protein while keeping the naturally smooth, velvety texture pumpkin soup is known for. Roasting the pumpkin before it goes into the pot, rather than simply boiling it, concentrates its natural sweetness and adds a subtle caramelized depth that a purely simmered soup wouldn't have. Red lentils cook down completely as the soup simmers, blending seamlessly with the pumpkin once pureed and adding a subtle earthiness alongside extra thickness, so the finished soup doesn't need cream to feel rich. A warm spice blend of cumin and a pinch of nutmeg rounds out the flavor, a combination commonly seen in Australian pumpkin soup recipes that lean slightly toward Middle Eastern and Indian spicing. Finished with a swirl of plain yogurt and a scattering of toasted pepitas, this soup captures the kind of produce-forward, lightly spiced comfort food found on menus from Melbourne to Sydney, equally suited to a quick lunch or a starter for a dinner party.
Serves 5
Toss pumpkin cubes with 2 tablespoons olive oil and 1 teaspoon salt. Roast at 425°F (220°C) for 25 minutes until tender and lightly caramelized at the edges.
While the pumpkin roasts, heat remaining olive oil in a large pot over medium heat. Cook onion until soft, add garlic, cumin and nutmeg, stirring 1 minute until fragrant.
Add roasted pumpkin, lentils, stock and remaining salt to the pot. Bring to a boil, then reduce heat and simmer 20 minutes until the lentils are fully soft.
Roasting the pumpkin before it goes into the soup, rather than just boiling it directly, adds a caramelized depth that makes a noticeable difference in the final flavor.
Blend the soup until completely smooth using an immersion blender or in batches in a countertop blender.
Thin with extra stock if the soup is thicker than you like. Ladle into bowls, swirl in a spoonful of yogurt, and scatter with toasted pepitas before serving.
Roast the pumpkin rather than boiling it directly in the soup -- the caramelization adds a depth of flavor that plain simmered pumpkin doesn't have.
Blend the soup thoroughly for the smoothest texture; an immersion blender right in the pot is the easiest method, but a countertop blender in batches also works well.
Toast the pepitas in a dry skillet over medium heat for a couple minutes until they start popping, for the best crunch and nutty flavor.
Coconut version: replace 1 cup of the stock with coconut milk for a richer, slightly sweeter soup.
Spicier version: add a pinch of cayenne or a small piece of fresh chile along with the other spices.
Vegan version: use a dairy-free yogurt alternative for the swirl on top, or skip it and add a drizzle of olive oil instead.
Refrigerate up to 5 days in an airtight container; the soup thickens as it cools, so thin with a little stock when reheating on the stove. Freezes well for up to 3 months.
Pumpkin soup has long been a staple of Australian home cooking and café menus, particularly through the cooler months, and this lentil-enriched version reflects a common modern adaptation that adds protein and body without needing cream.
No, red split lentils cook down quickly and fully within the simmering time of this soup without any pre-soaking required.
Yes, you can simmer raw pumpkin cubes directly in the soup instead, though you'll lose some of the caramelized depth that roasting adds.
This is easy to fix -- simply thin it with a little extra stock or water while reheating until it reaches the consistency you prefer.
Per serving (340g / 12.0 oz) · 5 servings total
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