The perfect seasonal pick me up if you’re feeling under the weather, or winter warmer for cooler days and evenings. Perfect to batch cook and store in the freezer.

If you’re short on time and energy don’t be afraid to buy pre-prepared pumpkin/squash – fresh or frozen to use in this dish. The impact on the nutrition is small and the benefit to getting to to prepare this dish is worth it as it’s delicious. But I’ve also made the prep super easy so even if you do start cook from whole this soup won’t take a lot of hard prep.

Spiced Pumpkin and Lentil Soup

Serves 4-5

Medium | 45 mins

Gluten-free, dairy-free, vegan,


Short on time and/or energy – but pre-chopped pumpkin/squash to make life easier – it doesn’t diminish the nutrients content significantly and means you can enjoy these beautiful veggies which can be difficult to prepare.

  • Small cooking pumpkin (about 950g) – slice into wedges and remove seeds – leave the skin on or buy pre-prepped
  • 400g butternut squash – slice into rounds and leave the skin on or buy pre-prepped
  • 6 cloves of garlic (leave the skin on)
  • 1 x 400ml can of coconut milk
  • 1.25L boiling water
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground turmeric
  • 1 tsp ground cinnamon
  • 250g red lentils
  • 1 tbsp olive oil


  1. Preheat oven to 200C
  2. Add pumpkin, butternut and garlic cloves to a baking tray, drizzle with olive oil and season with salt and pepper, roast in the oven for 30-35 mins
  3. In a large pan, add the lentils, coconut milk, 500ml boiling water, and spices. Bring to boil and simmer for 15-mins until lentils are soft
  4. Once the pumpkin and squash have been roasted, remove from the oven and allow to cool
  5. Use a knife or spoon to peel the pumpkin and squash and add the flesh to the pan with the cooked lentils, add the garlic by squeezing the cloves out
  6. Mix and blend until smooth, season with salt and pepper as required
  7. Reheat before serving

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