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Following on from my Instagram post @nourishforlife_ie discussing "Why you should be eating your pumpkin and not just carving it this Autumn",I thought it'd be a good idea to share my favourite pumpkin soup recipe. Ideal for this time of year!

Spiced Pumpkin, Coconut & Red Lentil Soup


  • 80 grams red lentils

  • 300 grams prepared pumpkin, diced small

  • 1 large onion, finely diced

  • 2 stick celery, finely diced

  • 100 grams ginger, finely grated

  • 80 grams (4 cloves) garlic, finely grated

  • 3 teaspoons toasted cumin seeds, freshly ground

  • 1300ml chicken broth or vegetable stock (2-3 Organic stock cubes)

  • 2 x 400 gram cans coconut milk

  • 1 teaspoon turmeric

  • ½ teaspoon cinnamon

  • ½ teaspoon cardamom

  • 4 tablespoons lemon juice

  • Sea salt and freshly crushed pepper to taste


  1. Rinse the lentils in a sieve under a cold tap.

  2. To make the soup, place a large saucepan over medium heat. Add oil, then garlic and cook for 30 seconds to 1 minute. Add ginger and cook for another 30 seconds to 1 minute, then add onion and celery cover with a lid and sauté until soft and translucent, about 10 minutes.

  3. Add spices and cook for 1 minute, next add lentils and mix into onion mixture. Stir in the pumpkin and stock.

  4. Reduce heat to medium-low and simmer gently for 20 to 30 minutes or until pumpkin and lentils are soft.

  5. Remove the saucepan from heat and puree until smooth. Add coconut milk and bring soup back to a simmer, stirring gently. Add lemon juice and seasoning. Taste to check that you have the right balance. Divide soup between bowls and enjoy!

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