Pumpkin and red lentil soup


It’s pumpkin season! Rich in antioxidants, vitamins, and very low in calories, pumpkin is a lovely and versatile vegetable (in fact a berry!) to cook with. I made this healthy, vegetarian pumpkin and red lentil soup. It’s yummy and simple to prepare, and will be ready in 45 minutes or so.

The quantities in the recipe here serve 2 to 3 people.


  • 1 tablespoon of olive oil
  • 3 cups of fresh peeled, deseeded and diced pumpkin
  • 2 garlic cloves, peeled and chopped
  • A medium onion, peeled and chopped
  • ½ teaspoon of ground cinnamon
  • ½ teaspoon of ground ginger
  • ½ teaspoon of dried basil
  • ¼ teaspoon of ground nutmeg
  • 3 ½ cups of water
  • ½ cup of coconut milk
  • ¼ cup of split red lentils, picked and rinsed
  • Salt
  • Pepper


In a cooking pot over medium-high heat, add the olive oil, pumpkin, garlic and onion, and stir in the cinnamon, ginger, basil and nutmeg. Cook stirring often for about 7 minutes, or until the onion is soft and translucent. Cover with the water and coconut milk, and stir in the lentils. Bring to a boil, and simmer covered until the lentils and pumpkin have softened, about 15 minutes.

Remove from the heat, and carefully blend the soup with a stick blender – or a blender/food processor (bring back the soup to the cooking pot after blending). Season with salt and pepper to taste. Reheat until just hot and thicker. And enjoy!