Pumpkin Lentil Soup


  • 1 red onion
  • 2 medium carrots
  • 1 handful red lentils (pre-soaked)
  • 1 handful split peas (pre-soaked)
  • 1 cup pumpkin (yellow)
  • 1 tbsp fresh ginger garlic paste
  • 4 cups water
  • Seasonings – Pink Himalayan salt, black pepper, red paprika, turmeric, thyme – to taste
  • 1 tbsp fresh parsley, chopped
  • 1 cup spinach leaves
  • 1 tbsp cold pressed coconut oil


  1. Peel and slice onions, slice carrots.
  2. Heat a tablespoon of coconut oil in a pot, then add the vegetables and cook on medium, stirring regularly, for a couple of minutes, until the vegetables soften.
  3. Then add lentils, split peas, pumpkin, ginger garlic paste, spinach and pour over water. Add more water if needed.
  4. Season to taste, bring to a boil and then cook on low flame for about 30 minutes, or until the lentils and vegetables are cooked thoroughly.
  5. Remove about half the soup from pot and blend it with an immersion blender.
  6. Blend until smooth to your liking, then add it back to the rest of the soup and stir to combine.
  7. Serve hot.


  • Pumpkin is an incredibly rich source of antioxidants, Vitamin A, C and E.
  • It’s an amazing immunity boosting vegetable for this monsoon season.
  • It makes a hi-fibre meal that keeps you fuller for longer.
  • Feel free to add some fresh microgreens and roasted makhana over it for added crunch.

DOWNLOAD PDF: Pumpkin Lentil Soup

Leave a Reply

Your email address will not be published. Required fields are marked *