Roasted Pumpkin and Red Lentil Soup

Roasted Pumpkin and Red Lentil Soup

Nothing beats a proper pumpkin soup in winter (or summer if you’re like me!). This roasted pumpkin and red lentil soup is perfect for meal prepping on the weekend and freezing in portions. 

Prep time 10 minutes    •    Cooking time 45 mins    •    Serves 2-3 


1/2 butternut pumpkin, peeled, cut into chunks

1 zucchini thickly sliced

1 red onion, quartered

1/2 cup red lentils

3-4 cloves garlic

1 teaspoon turmeric

1 teaspoon ground cumin 

1 teaspoon cardamon

1 teaspoon real cinnamon 

Pinch of chilli powder

Pinch of cracked black pepper

1 cup bone broth or vegetable broth

3 cups filtered water

1 cup coconut cream

Extra virgin olive oil

1/4 dry roasted or activated pepitas (for garnish)


Preheat oven to 180°C. Arrange pumpkin, onion, zucchini and garlic over a large baking tray and drizzle with oil. Roast for 30 mins.

When the pumpkin is almost done, add the broth, water, spices and lentils to a large saucepan and bring to the boil. Reduce heat. 

Remove the vegetables from the oven and add them to the saucepan. Simmer gently for 10 mins.

When the lentils are cooked, blend everything with a stick blender. Stir through coconut cream.

Ladle into serving bowls and garnish with dry roasted pepitas.

Pumpkin Soup