Turkey, pumpkin and wild rice soup
Turkey, pumpkin and wild rice in a thyme-scented broth.
About 1 hr · 380 kcal · 40 g protein per serving
Lentil, chestnut and thyme soup
A smooth, earthy soup with lentils, chestnuts and thyme.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the carrots are tender in 15 to 20 minutes
- Photograph the finished bowls
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 335 kcal
- per serving
- Protein
- 14 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains tree nuts. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
Cooking steps
Warm the oil in a large pan over medium heat and cook the onion and carrot for 8 minutes, until softening.
Keep a spoonful of the chestnuts back for the top, then add the rest with the lentils, thyme and stock.
Simmer for 15 to 20 minutes, until the carrots are completely tender.
Blend until smooth, or only partly if you prefer some texture, filling the blender no more than half full. Serve with the reserved chestnuts scattered over.
The useful detail
Reserve a few chopped chestnuts for texture if desired. Blended in they thicken the soup and disappear; on top they stay sweet and crumbly, which is worth the spoonful.
Make it work for you
One serving is A large bowl, half the pan. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Red lentils instead of tinned
Use 90 g dry and simmer 10 minutes longer; they break down completely.
Per serving: about 15 kcal more, about 1 g less protein, about 1 g more fat.
Walnuts instead of chestnuts
Use far less; walnuts are much richer than chestnuts.
Per serving: about 10 kcal more, about 1 g more protein, about 12 g more fat.
Allergens: Both are tree nuts.
A spoonful of yoghurt on top
Softens the earthiness. Nutrition is not recalculated.
Allergens: Adds milk.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A thick vegan soup. Chestnuts are unusual among nuts in being mostly starch, so they thicken the bowl without the fat other nuts bring.
| Energy | 335 kcal |
|---|---|
| Protein | 14 g |
| Fat | 4 g |
| of which saturates | 1 g |
| Carbohydrate | 62 g |
| of which sugars | 13 g |
| Fibre | 14 g |
| Sodium | 980 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 g |
| carrot | 100 g | FDC 170393Carrots, raw | 41 kcal | 0.9 g |
| cooked lentils | 250 g | FDC 172421Lentils, mature seeds, cooked, boiled, without salt | 290 kcal | 22.5 g |
| cooked chestnuts | 100 g | FDC 170190Nuts, chestnuts, european, roastedCalculated with FoodData Central's roasted chestnut record, the closest match to the vacuum-packed cooked chestnuts sold in shops. | 245 kcal | 3.2 g |
| dried thyme | ½ tsp | Not calculatedHalf a teaspoon of dried thyme weighs well under a gram, which is under 2 kcal at the energy density of any dried herb. | · | · |
| vegetable stock | 635 g | FDC 171583Soup, vegetable broth, ready to serve | 32 kcal | 1.5 g |
| Whole recipe | Divided by 2 | 672 kcal | 28.8 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 2 kcal to the whole recipe. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool it quickly, cover and refrigerate within 2 hours. The FDA chart gives soups and stews 3 to 4 days.
- In the freezer
- The same chart gives soups and stews 2 to 3 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout, stirring so it heats evenly.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Celeriac, pear and white bean soup
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About 45 min · 330 kcal · 15 g protein per serving
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