Appetisers/ Starters / Gluten Free / Lentils / Lunch / Soup / Vegan

Pumpkin and Lentil Soup with Cheesy Croutons and Pumpkin Seeds


It’s well documented that my soup preference is almost always “chunky” however, I will admit, when it comes to pumpkin soup it just has to be silky smooth! Pumpkin gives such a lovely texture to a blended soup without the need to add cream, making it perfect for a low fat recipe and easy to keep vegan!

The lentils in this soup add some weight to the recipe and I threw in some tomatoes for good measure 🙂 I love tomatoes in soup!


I’m all about soup toppings at the moment! I’ve been eating loads of soup over the last few weeks in a bid to stay slim whilst still enjoying all these delicious mince pies being passed around. Also I have been really busy, so making a big batch of soup at the beginning of each week to take into the office each day is super convenient!

One way to help vary it everyday so as not to get bored is to try experimenting with soup toppings. Garlic croutons, cheesy croutons, nuts and seeds, pesto, paprika, raw sprouted beans, yoghurt.
There are tonnes of options to make your soup exciting!

For this recipe I have made cheesy croutons, sprinkled over pumpkin seeds and added a dusting of paprika.

Serves 4-6

2 onions
2 sticks of celery
1 butternut squash
5 large tomatoes
1 large garlic clove
1 tspn paprika
1 cup/180g red lentils
1.2 litres Vegetable Stock (gluten free of required)

2 slices baguette per bowl
1 handful grated vegan cheese such as daiya per slice.
Pumpkin seeds
Sprinkle paprika

The key to a good vegetable soup is getting a bit of colour on the veg before you add the liquid. Not too dark but start off by chopping your onion, celery, squash and tomatoes into 2cm pieces and adding them to a large saucepan with a drizzle of olive oil.

Cook on a moderate heat for 5-6 minutes, stirring often, until softened and starting to brown. If your pan is too hot it may burn so keep the temperature medium and add a splash of water if need be.

Add a crushed garlic clove and the paprika and cook for another minute then add the lentils and vegetable stock. Put a lid on the pan and simmer for approx 20 minutes. Then using a hand held blender blitz the soup until silky smooth.

When ready to serve place your crouton slices under the grill and toast one side, turn the, over and top the up toasted side with the grated cheese. Place back under the grill and toast until the cheese has melted.

Pour the soup into bowls, top with 2 croutons (cheese side up), sprinkle over some pumpkin seeds and paprika. Serve hot!

3 thoughts on “Pumpkin and Lentil Soup with Cheesy Croutons and Pumpkin Seeds

  1. It wasn’t until I started making raw soups that I discovered how good blended ones could be! This one looks delicious and perfect for a cold winter day!

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