Ali’s Pumpkin Soup


    • 2 tb olive oil
    • 1 onion, finely chopped
    • 1 leek, white part only, finely sliced
    • 1 garlic clove, crushed
    • ½ tsp ground coriander
    • 1 tsp ground cumin
    • ½ tsp freshly grated nutmeg
    • ½ tsp cinnamon
    • Optional if you like chilli: 1tsp chilli powder
    • 1 kg peeled pumpkin, diced
    • 1 large potato, peeled, diced
    • 1 L chicken or vegetable stock
    • 1.5 c dried red lentils
    • Sour cream, to serve
    • Fresh coriander, to serve



  1. Heat oil in a large saucepan over low heat, add onion and leek and cook for 2-3 minutes, until softened but not coloured.
  2. Add garlic and spices and cook, stirring, for 30 seconds.
  3. Add pumpkin, potato and stock and bring to the boil. Turn heat to low, cover and simmer for 30 minutes.
  4. While the soup is simmering, add lentils and water as per packet instructions to a saucepan and cook until soft.
  5. Allow the soup and the lentils to cool slightly, then blend together in batches.
  6. Season and add a little more nutmeg if desired.
  7. Serve, topped with coriander and a dollop of sour cream.


Tip: this soup has sufficient whole grains (carbohydrate) already – bread is not essential. If you’ve had a heavy training day or you’re racing, OR you’re going through a growth spurt, bread on the side would be a good way to boost your carbohydrate intake.


(Written by, Ali Disher our amazing dietitian!)