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Easy Healthy Meal Ideas: Pumpkin and Lentil Soup

October is a time for pumpkins. I am not a big fan of pumpkin pies or lattes, but I do love a good soup. This lentil soup is healthy and filling. It also tastes great and is easy to make.


Makes 4 servings

  • 2 cups boiled and mashed pumpkin (or squash)
  • ½ cup boiled and mashed orange carrots
  • 2 cups cooked yellow lentils (toor or mung dal)
  • 2 cups vegetable stock (or water)
  • Salt to taste
  • 2 tbsp butter or oil for tempering
  • 1 tsp grated ginger
  • Coarsely ground pepper
  • Roasted and ground cumin seeds
  • Drizzle of cream to garnish (optional)
  • Roasted pumpkin seeds for garnish (optional)


  • Sieve the boiled pumpkin and carrot to remove seeds and fibre. 
  • I usually take out as many seeds as I can before boiling the pumpkin. Then rinse it and roast it to use as a crunchy topping for the soup.
  • Cook the pumpkin, carrots, lentils, and stock on medium heat till it comes to a boil.
  • Add salt to taste.
  • In a small pan, heat the oil or butter.
  • Once it’s hot, add the ginger and pepper. Cook till it sizzles.
  • Add this to the soup and remove it from heat. Mix well.
  • Garnish with a drizzle of cream or sprig of parsley. Add the roasted pumpkin seeds if using.
  • The roasted cumin seeds are *chef’s kiss* —do not skip it.
  • Serve piping hot.
bowl of pumpkin soup

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