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PUMPKIN, GINGER & LENTIL SOUP

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PUMPKIN GINGER LENTIL SOUP.jpg

There’s nothing like a warm bowl of soup on a chilly day.

Pumpkin is one of those foods that’s far too good to reserve for a single season. In addition to being delicious and versatile, it’s packed with fibre, minerals, and vitamins A and C. It’s also rich in phytonutrients and antioxidants that may help reduce inflammation, support immune function, promote eye and skin health, and protect against chronic disease.

Lentils add a nutty, earthy flavour and are rich in plant-based protein, soluble and insoluble fibre, and essential minerals such as magnesium, folate, and iron. Studies suggest that lentil consumption can help stabilize blood sugar, reduce cholesterol, and support cardiovascular and digestive health.

Ginger provides a gentle spicy kick alongside benefits for digestion, inflammation, and immunity. It has been traditionally used for centuries for its anti-nausea, analgesic, and pro-digestive effects.

Ingredients for 4 servings:

  • 1 tbsp avocado oil

  • 3/4 cup diced white onion

  • 2 teaspoons fresh garlic, minced

  • 1 can (approximately 1 1/2 cups) organic coconut milk

  • 2 1/2 cups high-protein bone broth or chicken or vegetable broth, adjusted to desired consistency

  • 1 cup pure pumpkin purée

  • 1 cup dried red lentils

  • 1 cup 1% or 2% cottage cheese (optional, for extra creaminess and protein)

  • 1 tsp ground cumin

  • 1/2 tsp ground turmeric

  • 1/2 tsp sea salt

  • 1/4 tsp ground coriander

  • 1/8 tsp cayenne pepper

  • 1/8 tsp black pepper

  • 1 tbsp grated peeled fresh ginger, or more to taste

  • juice from 1/2 lemon

  • optional toppings: shelled hemp seeds, toasted pumpkin seeds, crunchy lentils, microgreens, a drizzle of extra-virgin olive oil or tahini, chopped fresh basil or cilantro, or toppings of choice

Directions:

  1. Heat oil in a large pot over medium-high heat and swirl to coat.

  2. Add onion and garlic and sauté until they start to brown and soften, about 5 minutes.

  3. Add coconut milk, water, broth, pumpkin, lentils, turmeric, cumin, coriander, salt, cayenne, and black pepper, and stir to combine.

  4. Bring to a gentle boil, then reduce heat, cover, and allow to simmer until lentils have softened, approximately 10 to 12 minutes.

  5. Transfer to a blender (in batches if needed). Add cottage cheese (if using) and blend until smooth, adding more broth for a thinner consistency if desired.

  6. Return to pot and heat further as needed. Stir in ginger and lemon juice and serve with toppings as desired. Enjoy!

Leftovers can be stored in an airtight container in the fridge for 4 to 5 days or in the freezer for up to one month.

Nutrition (per serving, using Kettle & Fire bone broth and 1 cup low-fat cottage cheese, without toppings)

Calories: 360 kcal
Protein: 26 g
Carbohydrates: 32 g
Fibre: 8 g
Net Carbs: 24 g
Fat: 15 g
Saturated Fat: 9 g

Macros are estimates and reflect the version made with high-protein bone broth and cottage cheese. For a vegan option using vegetable broth and no cottage cheese, protein decreases to approximately 14 g per serving and calories to about 310 kcal.

 HOMEMADE PUMPKIN PURÉE

Be sure to use a pie pumpkin since they have better texture and sweetness for eating.

Preheat oven to 400F.  Cut the pumpkin in half lengthwise and scrape out the stringy pulp and seeds.  These can later be washed & roasted for a delicious healthy snack!  Place flesh-side down on cookie sheet lined with parchment.  Bake for 30 to 45 minutes until the flesh is nice and tender when pierced with a fork.  Cool for an hour.  Then use a large spoon to scoop the pumpkin out of the skin and put it into a blender or food processor.  Blend until smooth.  This will keep for several days in the fridge or can be frozen for up to 3 months.

This recipe was originally published Feb 18, 2018. It was updated October 12, 2025.