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  • Writer's pictureAnnemarie Bolduc

Autumn Super Soup

Updated: Aug 9, 2023

A comforting and nutritious soup with pumpkin, lentils and memories.

Pumpkin and lentils soup • Photography © Bottle and Brush Studio 2019

Here’s an economical, super healthy and easy to make recipe that every vegetarian (or part-timer like me) will enjoy during the cool seasons. It’s a different pureed pumpkin soup to my roasted version and what I find great about this one is the addition of lentils. Pumpkins are packed with vitamins and lentils add nutrients, protein, and fibre, making this soup very nutritious. My old friend Isabelle gave me this suggestion when she came to Australia two years ago. She was the last of my Québec friends to visit us before things got crazy. She went on a mountain bike trip in New Zealand and ended up here, with her bike. The Tumbarumba to Rosewood Rail Trail (the first Rail Trail in NSW on government owned land) near us was not yet ready at that time but she enjoyed the walking and mountain bike track in the hills just in front of our place. We did a little photoshoot one day and I was glad to have my camera when we met a lovely wallaby. We had a silly and great time as we were also hosting The Frank Burkitt Band (from New Zealand and Scotland) on tour. I miss having visitors from overseas, at that time everything was still splendid, safe and possible. Eh, was this about a pumpkin and lentil soup? Yes, but every time I make this soup, I think of my friend and all of those beautiful moments we spent together in that beautiful week in April. How comforting and warm that bowl of soup full of nutrients and memories is!



1 cup pumpkin (summer squash), cut into cubes

1 large potato, peeled and cut into cubes

4 cups vegetable stock

1 medium onion, cut in quarters

1 garlic clove, minced

1 tsp ginger, minced

1 can of brown lentils (400g), drained

1 tbsp vegetable oil

1 tsp turmeric

Pinch of pepper

Topping (optional): Roasted pumpkin seeds (pepitas).

PREPARATION: In a large saucepan, brown onion in oil.

Add garlic, potato, pumpkin, ginger and stir for a few minutes.

Pour in stock, drained lentils, and seasoning.

Bring to the boil and simmer at medium heat for about 30 minutes.

Remove from heat and let the soup sit and cool slightly.

Puree with a handheld immersion blender.

Serve with a sprinkle of pepitas.


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