Spicy pumpkin soup with lentils

Spicy pumpkin soup with lentils

Spicy pumpkin soup with lentils

Very soft pumpkin flesh blends effortlessly into a rich, velvety soup.  It’s delicious, a super easy and healthy recipe of pumpkin soup  to make. Pumpkin is an nutrient-dense food,  it is chock-full of vitamins and minerals but low in calories. The antioxidants vitamin C, vitamin E, and beta-carotene (all of which are found in pumpkin) have been shown to support eye health and prevent degenerative damage. Therefore, ophthalmologists recommend people who have vision problems, enter into their diet pumpkin and pumpkin juice.


  • Pumpkin pulp 500g
  • Onion 1 pc.
  • Carrot 1 pc.
  • Potatoes 2 pcs.
  • Red lentils 2 tbsp. L.
  • Tomato paste 1 tsp.
  • Coriander 1/3 tsp.
  • Cumin 1/3 tsp.
  • Ginger (powder) 1/3 tsp.
  • Salt to taste
  • Vegetable oil 2 tbsp. L.


Cooking method:

Step 1

Cut the onions into half rings.

Step 2

Peel off the pumpkin, remove seeds and internal fibers. Cut into large cubes.

Step 3

Peel potatoes and cut into cubes of the same size.  Clean carrot and cut into circles.

Step 4

Pour the oil in a saucepan, in which you will boil the soup. Put the onion into  saucepan and stew it on a small fire until it become soft and transparent.

Step 5

Now, boil the kettle.

Step 6

When the onion is ready, put the remaining vegetables and pour water so that it covers the contents.

Step 7

Rinse the coriander and cumin in a mortar, if they are in the form of seeds.

Step 8

After 10 minutes add the lentils.

Step 9

After another 15 minutes, check the vegetables for readiness.

Step 10

When everything is ready, add the tomato paste, coriander, cumin, ginger, salt.

Step 11

Pure (blend with a blender).

Enjoy your meal!

P.S. Unused uncut pumpkins should be stored in a cool, dark place for up to 2 months.

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2 comments to post “Spicy pumpkin soup with lentils”

  1. Dimitry says:

    Very tasty and quick dish! Easy to cook! I recommend to everyone!!! 🙂

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