Pumpkin Soup

12 45 399
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 4
Pumpkin Soup
Health Highlights


1 medium Russet potato
3 medium Carrots
1 squash Red kuri squash
2 tsp Salt
2 leaf Bay leaf
2 tbsp Olive Oil, Extra Virgin
100 gm Red lentils, raw
2 l Water, filtered
3 leaf Sage, fresh
1 piece, 2-inch Ginger root
4 tbsp Sliced almonds (toasted)
1 tsp Hot pepper (chili) flakes


  1. Chop your veg into similar sized chunks so they cook at the same speed.
  2. Add 2 tsbp of oil to your pot and add your veg, also add 2 tsp of salt and 2 bay leaves.
  3. Let them sweat for 7- 8 minutes then add 100g of red lentils and 2 litres of water.
  4. Let this boil for 20 minutes and add 1 grated thumb sized piece of ginger and a few chopped sage leaves.
  5. Cook for another few minutes and then it’s ready to blend.
  6. Add some toasted flaked almonds and chili flakes to the top to give it a real kick!



Nutrition Facts

Per Portion

Calories 399
Calories from fat 111
Calories from saturated fat 16.1
Total Fat 12.3 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 6.7 g
Cholesterol 0
Sodium 1256 mg
Potassium 1689 mg
Total Carbohydrate 63 g
Dietary Fiber 13.3 g
Sugars 11.0 g
Protein 15.7 g

Dietary servings

Per Portion

Meat Alternative 0.6
Vegetables 7.2

Energy sources


Meal Type(s)