At Milestones Early Learning, we know how important nutritious meals are - especially during the early years, when children’s bodies and brains are growing fast. That’s why our menus focus on wholesome, balanced meals that support healthy development in children under five.
One of our most popular autumn recipes is this hearty Pumpkin, Lentil and Pasta Soup. It’s mild in flavour, packed with nourishing ingredients, and easy to recreate at home. Whether your child is trying pumpkin for the first time or already loves it, this soup is a warm hug in a bowl.
Why This Soup is a Healthy Choice
This recipe brings together seasonal produce and fibre-rich ingredients that support young children’s growth and wellbeing:
- Pumpkin is a fantastic source of vitamin A and beta-carotene, helping to support vision and immune function. It’s also gentle on little tummies.
- Lentils offer iron, protein, and fibre, making them ideal for growing bodies and active days.
- Evaporated milk provides a creamy texture with added calcium for strong bones and teeth.
- Wholemeal pasta adds complex carbohydrates and extra fibre, which are important for steady energy and digestion.
Plus, it’s affordable, freezer-friendly, and perfect for introducing little ones to new flavours and textures.
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 here.
- 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
- Serve with wholemeal toast or sprinkle with cheese for extra flavour.
- Great for freezing in small portions - perfect for busy nights.
- Let your child choose the pasta shape to make mealtimes fun and engaging.
Nourishing Your Child, at Our Centres and at Home
At Milestones, we’re committed to helping every child build healthy habits for life. Our Healthy Menu has been thoughtfully developed to support the nutritional needs of children under five. You can explore a sample of what’s on the menu at our centres this season - fresh, balanced meals just like this one that fuel learning, growth, and wellbeing.
Discover what else is on the menu at Milestones.
Recipe: FeedAustralia.