Roasted Pumpkin and Red Lentil Soup..

“I’m so glad I live in a world where there are Octobers.”

-L.M. Montgomery

Whenever I see pumpkins in the supermarket, I smile:

immediately transported back to my childhood, in Canada.


They are are true autumnal fruits and certainly remind us that Hallowe’en is fast approaching,

so here is my spicy and warming seasonal soup.


Chopped, seasoned, drizzled with olive oil and ready for the oven.


Stir in a the lentils and the spices; great colour and flavours.


  • 4 medium cloves garlic, unpeeled
  • 500g peeled, deseeded pumpkin
  • 1 tablespoon olive oil
  • 1 large onion, finely chopped
  • 100g red lentils
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon ground cumin
  • 1 red chilli, chopped
  • Salt, pepper and cayenne to taste
  • 1 litre vegetable stock


This stock is aromatic and tasty already.


Add the roasted vegetables to the simmering lentil based stock.


Ready to blend now.


  1. Preheat oven to  200°C/400°F/gas mark 4.
  2. Clean, remove the seeds, peel and chop pumpkin into even-sized pieces
  3. Place pumpkin, onion, unpeeled garlic cloves in a baking tray, season and  drizzle with oil.
  4. Bake for 25-30 minutes.
  5. Heat remaining oil in large, add the chilli and allow it to infuse in the saucepan over low heat.
  6. Rinse the lentils, then add to them to pan with the nutmeg, cumin, salt and pepper. Cook, stirring for one minute.
  7. Pour in the stock, cover and simmer till the pumpkin is ready.
  8. Roughly chop and add all the roasted vegetables and blend with a hand blender.
  9. Taste, adjust the seasoning and stir in a  little cayenne.
  10. Serve with roasted pumpkin seeds and a sprinkle of nutmeg


Season to taste; I like to add some cayenne.


Don’t waste those pumpkin seeds; use them as a garnish!

Roast and season them to make a tasty Chilli and Cayenne Pumpkin Seed Snack.

Hope you enjoy the soup,

Frances 🍲


10 thoughts on “Roasted Pumpkin and Red Lentil Soup..

  1. Pingback: Chilli and Cayenne Pumpkin Seed Snack…. | Loving Leisure Time

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