Roasted Pumpkin & Red Lentil Soup

A nice twist on the usual pumpkin soup…by roasting the pumpkin first you get a lovely caramel and nutty flavour. The addition of red lentils adds protein and minerals, and the herb rosemary adds a boost for digestion, immunity and the liver.

Use a bone broth or home made veggie stock for enhanced nutrition, or try the immune boosting broth blend to make it more medicinal.

A delicious and nourishing soup for a cool day, serve with bread of choice, such as the sprouted buckwheat loaf and a side salad!


1.2 kg pumpkin
5 cloves garlic
1 onion
1 stick of celery
1 carrot
1 cup red lentils
2 sticks of rosemary
olive oil
2 litres of stock (or water)
2 teaspoons of salt



Wash and roughly cut pumpkin (leaving skin on).  Place in a baking tray and drizzle with olive oil, toss in garlic (in shell) and half the rosemary.  Bake in moderate oven for about 15-20 minutes or until soft.

Meanwhile, chop onion, celery & carrot and saute over low heat in olive oil in saucepan until transparent and fragrant.

Add red lentils, rest of rosemary and stock (or water), salt and pepper.  Bring to boil and then reduce heat to a low simmer and cook for 15-20 minutes until lentils are cooked.

Add roasted pumpkin to lentils and puree with stick mixer or blender. Adjust seasoning if necessary.

Keeps well for 3-4 days in fridge or freeze for another day!