Pumpkin and Red Lentil Soup
Cheap, filling, and it freezes flat in bags.
Serves 4 Prep 20 min Ready in 40 min 15g proteinKid-friendly
VegetarianVeganDairy freeSoupLegumesBudgetFreezer friendly
Plan it this weekIngredients
- Pumpkin1 kg
- Dried red lentils200 g
- Brown onion200 g
- Carrots200 g
- Garlic15 g
- Crusty bread loaf1 ea
- Olive oil20 ml
- Ground cumin4 g
Method
- Peel and chop the pumpkin into 3cm pieces and roughly dice the onion and carrot.
- Cook the onion and carrot in the oil in a large pot for 8 minutes until soft.
- Add the garlic and cumin for 1 minute, then the pumpkin, rinsed lentils and 1.5 litres of water.
- Simmer for 25 minutes until the pumpkin is collapsing and the lentils are soft.
- Blend until smooth, season generously, and serve with the bread.
Cooking for a different diet?
Swaps that keep this dish what it is. The prices on this page are for the recipe as written.
Gluten-free
- 500 g Gluten-free bread instead of Crusty bread loaf
Swaps are suggestions — check labels if you are cooking for an allergy.
What it costs, and where to buy it
AldiBest choice$7.74
for your meals
$26.32 at the till, incl. $18.58 of food you keep
$2.99 less on the food you use, over the 8 items both stores stock
Coles$10.73
for your meals
$22.45 at the till, incl. $11.72 of food you keep
Woolworths$15.21
for your meals
$31.26 at the till, incl. $16.05 of food you keep
$1.94a serve
$1.94 a serve, cheapest at Aldi
About $7.74 of ingredients used for 4 serves.
$26.32 at Aldi · all 8 items
AldiBest choice$7.74
no items missing
you'll pay $26.32 · 71% of it spare
Coles$10.73
no items missing · $2.99 more for the same food
you'll pay $22.45 · 52% of it spare
Woolworths$15.21
no items missing · $7.47 more for the same food
you'll pay $31.26 · 51% of it spare
Buy at Aldi$26.32
Pumpkin
~$2.49/kg
need 1 kgKent Pumpkins approx. 1 kg$2.49closest match
Aldi~$2.49/kg$2.49·Coles$2.50/kg$2.50·Woolworths~$7.38/kg$5.90
Dried red lentils
$3.40/kg
need 200 gOh So Natural Wholefoods Red Split Lentils 500 g$1.69closest match
Aldi$3.40/kg$1.69·Woolworths$6.93/kg$2.60·Coles$6.93/kg$2.60
Brown onion
$2.99/kg
need 200 gBrown Onions 1 kg$2.99
Aldi$2.99/kg$2.99·Coles$4.20/kg$0.84·Woolworths~$3.32/kg$0.63
Carrots
$1.49/kg
need 200 gNo Brand Carrots 1 kg$1.49
Aldi$1.49/kg$1.49·Woolworths~$2.40/kg$0.36·Coles$2.60/kg$0.44
Garlic
~$16.67/kg
need 15 gAldi Garlic 3 Pack 179.36 g$2.99
Aldi~$16.67/kg$2.99·Woolworths~$31.33/kg$1.88·Coles$33.00/kg$1.98
Crusty bread loaf
$0.37/100g
need 1 itemBillie's Bakehouse White Loaf 800g$2.99closest match 1 pack assumed, quantity unknown (sold by weight)
Aldi$0.37/100g$2.99·Woolworths$0.57/100g$4.00·Coles$0.57/100g$4.00
Olive oil
$0.88/100ml
need 20 mlThe Olive Tree Olive Oil 1 L$8.79closest match
Aldi$0.88/100ml$8.79·Woolworths$2.80/100ml$7.00·Coles$2.80/100ml$7.00
Ground cumin
$0.63/10g
need 4 gStonemill Cumin Ground 46 g$2.89
Aldi$0.63/10g$2.89·Woolworths$0.67/10g$2.00·Coles$1.06/10g$2.65