Pumpkin Soup

As the weather cools down you can’t go wrong with a pumpkin soup, and this one (I have adapted from Whole Food Bellies) is packed with extra immunity boosting goodies like ginger, tumeric, garlic and lentils!
We are all soup fans in this house but if you have a fussy eater, it can help if you serve the soup over rice or pasta for them, that way they think they’re having spaghetti but it’s actually the healthy stuff you want them to eat!



  • 1 medium brown onion, cut into wedges
  • 3 cloves garlic 
  • 5 large carrots, roughly chopped
  • 300g pumpkin seeded, peeled and cut into 3cm chunks
  • 2 tbsp extra virgin olive oil
  • 1 tsp ground turmeric
  • salt and pepper to taste
  • 1 cup dried red lentils
  • 1 L vegetable stock (or more if you prefer your soup thinner)
  • 8 sprigs fresh thyme
  • 2 tsp freshly grated ginger
  • 1 tbsp sour cream or cream (optional, omit for vegan version)


  • Preheat oven to 200°C
  • Arrange onion, garlic, carrots and pumpkin on a baking tray. Add oil and toss well to coat
  • Roast vegetables for 25 minutes or until tender and slightly browning
  • While vegetables are roasting, pop the lentils, stock, thyme, tumeric and ginger into a large heavy-based saucepan. Cover with a lid and bring to a simmer over a medium heat. Once simmering, remove the lid and cook uncovered for about 30 mins, or until lentils are tender
  • Once vegetables are roasted, add them to the cooked lentil mixture and simmer for another 5 mins
  • Use an immersion blender to blend the soup to a consistency of your liking. Alternately, puree in batches in a blender
  • To serve ladle the soup into a bowl, season (and top with cream of using)

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