Ayurvedic pumpkin soup

Ok so here’s what you need to know about pumpkin.

It’s loaded with anti-oxidants (think vitamin A, C and E) and minerals (magnesium, potassium) and is high in fibre. Win.

It’s also sweet and grounding. Perfect for this time of the year as early winter knocks our vata around so we need to favour oily, warm, heavy meals.

And hello pumpkin seeds! They are also excellent for pacifying vata and pitta, as well as kapha when eaten in moderation. These little gems are high in magnesium, iron, zinc, vitamin K, and are a great source of protein. I sneak these babies into most meals to get that extra nutrient hit!

Ayurvedic pumpkin soup

Serves 4+


2 cups of butternut pumpkin chopped
1 brown onion, finely sliced
1 Granny Smith Apple, finely diced
4cm ginger, fined sliced
1/2 cup red lentils
1/2 teaspoon cumin powder
1 glove of garlic, finely diced
1/2 chopped parsley or chives (or other herbs)
1/2 cup pepitas (pumpkin seeds)
2 cups of water
3 tablespoons ghee (or butter)
1 teaspoon salt
4-5 lime or lemon wedges


  1. Pre-heat oven to 180 degrees Celsius.
  2. Place pumpkin in a baking tray and cover with 1 tablespoon of ghee. Sprinkle cumin powder over the pumpkin and bake for about 30 minutes, or until pumpkin is soft and browned.
  3. Place 1 tablespoon of ghee in a fry pan on a medium heat. Add onion, garlic, ginger and apple and allow to cook for about 5 minutes, stirring occasionally.
  4. Add the lentils and water and allow to simmer on a low heat for about 30 minutes. You may need to add a little extra water over the course of the 30 minutes.
  5. Add the salt and the roasted pumpkin and cook for a further 5 minutes.
  6. Pour the mixture into a blender or use a handheld stick blender to purée.
  7. In a separate pan place 1 tablespoon of ghee and the pepitas. Fry on a medium heat until lightly toasted.
  8. Top with chopped parsley or chives, roasted pumpkin seeds and a squeeze of fresh lime or lemon.





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