Roasted Pumpkin & Tomato Soup

A perfect way to use up left over pumpkin from Halloween. A stunning autumnal tomato soup recipe using roasted vegetables to give this soup a lovely deep flavour. I have also added red lentils to give this soup a boost of protein, fibre and iron. Top with pumpkin seeds for some extra zinc which is important for healthy winter immunity.

Roasted Pumpkin & Tomato Soup

Prep Time 10 minutes
Cook Time 1 hour 30 minutes
Total Time 1 hour 40 minutes
Course Lunch, Suppers
Servings 4 people
Suitable for Special Diet (or adaptable) Dairy-free, Egg-free, Gluten-free, Nut-free, Vegan, Vegetarian



  • 2 tbsp Olive oil
  • 0.5 Pumpkin (small one; you can use butternut squash)
  • 250 g Tomatoes (fresh and large)
  • 2 Red peppers (deseeded and cut into quarters)
  • Salt & Pepper
  • 1 White Onion (large)
  • 3 stalks Celery (roughly chopped)
  • 2 cloves Garlic (crushed)
  • 60g Red Lentils
  • 1 handful Fresh Basil (can use oregano, or use dried)
  • 500 ml Stock (vegetable or chicken)
  • 1 tbsp Tomato puree


  • Crème Fraiche
  • Pumpkin Seeds


  • Heat your oven to 200 degrees.
  • Rub one tablespoon of oil over the tomatoes, peppers and butternut squash and season lightly with salt and pepper.
  • Place the butternut squash into the oven for 30 minutes.
  • Add the peppers and tomatoes, turn down the oven to 180 and roast for another 15-20 mins until they are softened.
  • Take out of the oven to cool and when cooled enough scoop the flesh out of the squash.
  • Add one tablespoon of olive oil to a frying pan and fry the onion and celery for 5-7 minutes until soft.
  • When nearly cooked add the crushed garlic for a minute .
  • Place all the ingredients in a large heavy based saucepan and simmer for 15 minutes until the red lentils are soft.
  • Blitz in the blender adding more stock if needed.
  • Serve with pumpkin seeds and a dollop of crème fraiche.


Chefs Tip:
  • You can use an ice cream scoop to deseed the squash.
  • For dairy-free and plant-based options use vegetable stock and Oatly Fraiche.
  • Storage – store in the fridge for up to 4 days or freeze for up to 3 months.
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