Spiced Pumpkin Soup

Spiced Pumpkin Soup

It's very exciting for me now as both my kids love pumpkin, after years of not eating it. This week I had someone coming to stay on a night I work later so wanted something in the fridge we could heat up fast for an easy dinner.

I made some spiced pumpkin soup. It's a great way to add spices into everyone's diet. I add red lentils for added protein also. I made extra which means I have plenty in the freezer to pull out on those weeks when I'm busy but still want to eat well.

I'm always looking for ways to naturally increase fibre intake, as it's so beneficial to our digestive health, so I tried leaving the pumpkin skin on & nobody noticed & everyone enjoyed it. I used up an old parsnip & couple of yams that I had in the fridge, but these aren't needed for the recipe.

I blended it up then froze what I didn't need without adding the coconut cream to save space in my freezer. You could make it completely & freeze it after if you prefer.



¼ large crown pumpkin 

1 parsnip (optional)

3 yams (optional)

1 large onion diced

2 cup red lentils

2 cup water

2 tsp turmeric

2 tsp cinnamon

1 tsp cumin seeds

1tsp mustard seeds

2 tsp curry powder

2 litre chicken stock (use water if vegetarian)

3 bay leaves

1 thumb size piece ginger

2 400g can organic coconut cream

extra virgin olive oil EVO

Splash of white wine (optional)


Preheat the oven to 175 degrees C.

In a bowl soak the red lentils in 2 cups of water

Remove the pumpkin seeds then cut into large chunks leaving the skin on. Cut up the onion into similar sized pieces. Place on a roasting tray, drizzle with extra virgin olive oil, salt & pepper & cumin seeds. 

Bake in the oven until caramelised turning after 15-20 mins. They don't need to be fully cooked, but the more caramelised they are the better the flavour of the soup.

Heat a large heavy bottom pot to a medium temperature. Add a decent splash of EVO, then add spices; turmeric, curry powder, cumin seeds, cinnamon, mustard seeds, ginger finely diced or grated, stirring & ensure it doesn't burn. Add roasted vegetables & onion, continue to stir, then add the white wine, chicken stock, soaked red lentils & water, bay leaves, salt & pepper. Bring to the boil then simmer for 30 minutes stirring occasionally to ensure the bottom doesn't stick & burn. 

Season with salt & pepper to taste.

Blend until smooth.

At this point I poured ⅔ of the soup base into containers to freeze.

Put the remaining ⅓ of the soup base into a pot, add 1 can of coconut cream & bring to the boil, then simmer for 5-10 mins.

Serve with a dollop of yoghurt




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