Spicy pumpkin & lentil soup

Season: Autumn/Winter

Difficulty: Easy

Serves: 6 at home or 30 tastes in the classroom

Fresh from the garden: pumpkin, tomatoes, garlic, carrots

Recipe source: Adapted from Bill Granger’s Bill’s Basics


  • metric measuring spoons and cups
  • chopping boards & non-slip mats
  • small frying pan
  • mortar & pestle
  • 1 medium knife
  • potato masher
  • casserole dish
  • peeler
  • scales
  • wooden spoon
  • serving bowls


  • 1.5 kg pumpkin
  • 750 g tomatoes
  • 6 garlic gloves
  • 1 small carrot
  • 60 ml extra-virgin olive oil
  • ½ teaspoon dried chilli flakes
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander seeds
  • 1 teaspoon paprika
  • 1.25 l vegetable or chicken stock
  • 180 g red lentils
  • sea salt
  • freshly ground black pepper

To serve

  • yoghurt
  • sumac

What to do

  • Set out your ingredients.
  • Preheat the oven to 180oC.
  • Dry-fry the cumin and coriander, one at a time, over medium-high heat until aromatic, then add to the mortar. Grind with the pestle to a fine powder.
  • Peel the pumpkin and cut into 3 cm cubes.
  • Peel the garlic.
  • Peel and chop the carrot.
  • Quarter the tomatoes.
  • Put the pumpkin, tomatoes, garlic and carrot in a large casserole dish, drizzle with olive oil and sprinkle with the spices. Season with salt and pepper.
  • Cover the dish and bake for 1½ hours or until the vegetables are soft.
  • Roughly mash the vegetables with a potato masher and stir in the stock. Put the casserole dish on the stove over medium heat and bring to the boil.
  • Add the lentils and reduce the heat to low and simmer for 15 – 20 minutes until the lentils are tender.
  • Ladle into bowls and serve with a dollop of yoghurt and a sprinkle of sumac.

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