At Aussie Kindies, we know how important it is for young children to eat well - not just for their health, but for their learning, play, and overall wellbeing. That’s why our menus are filled with wholesome meals that support growing bodies and developing minds during the most important years of life.
This hearty Pumpkin, Lentil and Pasta Soup is a much-loved dish at our centres during the cooler months. It’s made with simple, affordable ingredients, and it’s packed with goodness. The best part? It’s easy to make at home and gentle enough for little taste buds to enjoy.
Why This Soup is Great for Growing Kids
This recipe brings together nourishing ingredients that are perfect for children under five, helping to support everything from immune health to digestion and energy:
- Pumpkin is in season and full of vitamin A and beta-carotene - great for healthy eyes and a strong immune system.
- Lentils are packed with iron, protein, and fibre, keeping busy little bodies fuelled and full.
- Evaporated milk adds creaminess and provides important calcium for strong bones and teeth.
- Wholemeal pasta gives long-lasting energy and extra fibre to support healthy digestion.
It’s a great way to introduce new veggies, textures, and flavours in a way that’s familiar and comforting.
Pumpkin, Lentil and Pasta Soup
Serves: 4–6
Preparation time: 10 minutes
Cooking time: 40 minutes
Ingredients
Main Ingredients:
- 1 small onion, diced
- 700g pumpkin, peeled and cubed
- 2½ cups canned lentils, drained and rinsed
- 130 mL reduced-fat evaporated milk
- 2 cups small wholemeal pasta (such as shells, risoni, or macaroni)
- 700 mL liquid vegetable stock
- A little olive oil for cooking
Optional Flavour Boosters
- 1 garlic clove, finely chopped
- A pinch of mild curry powder, cumin, or paprika
- A teaspoon of dried herbs like thyme or Italian seasoning
- A squeeze of lemon juice before serving
- A swirl of natural Greek yoghurt or a sprinkle of cheese
- Freshly ground black pepper to taste
Method
- Peel and cube the pumpkin, and dice the onion.
- In a large saucepan, heat a little oil and cook the onion (and garlic, if using) until soft and fragrant. Stir in any herbs or spices.
- Add the pumpkin and just enough water to cover. Pour in the vegetable stock. Bring to the boil, then reduce heat and simmer until the pumpkin is soft.
- Add half the lentils and blend until smooth using a stick blender. Add more water if needed to reach a soupy consistency.
- Return to the boil and stir in the pasta. Simmer gently until cooked through.
- Stir in the remaining lentils and evaporated milk. Heat through gently and season as needed.
Tips for Families
- Let your child choose the pasta shape - they’ll love getting involved!
- Make a big batch and freeze leftovers in small portions for easy meals.
- Serve with toast or top with a little grated cheese for extra comfort.
See What’s on the Menu This Season
At Aussie Kindies, we’re passionate about supporting children’s health and wellbeing through every part of their day - including what’s on their plate. Our Healthy Menu is designed to meet the nutritional needs of children under five, with meals just like this one served throughout the season.
Take a peek at what’s cooking at Aussie Kindies.
Recipe Source: FeedAustralia