Spiced Pumpkin and Lentil Soup

Spiced pumpkin and lentil soup

As the the weather gets colder and the evenings get shorter I always find myself in the mood to make soups. It’s difficult to find a better way of heating up than eating a big bowl of warming soup. This spiced pumpkin and lentil soup is a great way to start the season. This beautiful blend of pumpkin and red bell pepper infused with spices really is a match made in heaven. The Italians are slowly coming around to the idea of Halloween. For many years now, I’ve been inviting my friends over to my house for a Scary Halloween dinner party. Our Mediterranean climate means that Halloween marks the first signs of cold winds coming from the north and what better way to fight the cold weather than with pumpkin soup. My friends insist I make my spiced pumpkin and red pepper soup to start off our Scary Halloween dinner. It has become such a tradition that the aroma of spiced pumpkin and pepper soup has become the scent of Halloween for my friends. Not only is it super tasty but it is super healthy so there are really are no excuses!!

Spiced Pumpkin and Lentil Soup
Prep time
Cook time
Total time
Recipe type: Soup
Serves: 4
  • 600g 2½ cups pumpkin, chopped into large cubes
  • 150g ½ cup brown lentils
  • 2 tbs olive
  • 1 medium onion, chopped
  • 2 cloves garlic
  • 1 large red bell pepper, chopped
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 tsp ground coriander
  • 800ml veg or chicken stock
  • 1½ tsp sea salt
  • handful chopped fresh coriander
  • handful pumpkin seeds
  1. Rinse the brown lentils in a saucepan and cover with cold water (about 2 inches above the lentils)
  2. Bring the lentils to the boil
  3. Once they have come to the boil, turn down to a medium heat and cook for 15 mins
  4. When the lentils are par-cooked strain into a colander and set aside
  5. In a saucepan heat the olive oil, add the onions and garlic and cover with a lid
  6. Cook for 5 minutes on a low heat to sweat them
  7. Add the chopped pumpkin, red bell pepper and continue to cook for 10 mins on a low heat
  8. Add the lentils, stock and salt
  9. Cook for 20 minutes
  10. With a hand blender or food processor blitz the soup to a smooth consistency
  11. Garnish with fresh chopped coriander and pumpkin seeds
Nutrition Information
Calories: 370 Fat: 11g Unsaturated fat: 11g Carbohydrates: 49g Sodium: 575mg Fiber: 16g Protein: 23g


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