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CHUNKY but Funky Pumpkin & Lentil Soup

Meals like these are incredibly versatile and you can easily add your own favourite flavours or simply take advantage of using up leftovers in the fridge/cupboard.

Like all other orange vegetables, pumpkin is an excellent source of beta-carotene. This has powerful antioxidant properties and is converted to vitamin A in the body.



  • 1 medium red onion

  • 2 garlic cloves, crushed

  • 1 medium pumpkin

  • 1-2 cups vegetable stock

  • 1 tin lentils, drained and washed well

  • Salt & pepper to taste

  • Olive oil


  1. Sauté onion & garlic in a pot with a dash of oil

  2. Chop up pumpkin into small cubes

  3. Boil water and make up vegetable stock

  4. Add pumpkin and stock to pot, bring to a gentle boil

  5. Place the lid on the pot and let it cook for roughly 20 minutes until the pumpkin is soft.

  6. Remove from heat, mash pumpkin with a potato masher until soft.

  7. Add salt and pepper to desired taste and any other herbs or spices.


This is a quick and simple recipe so feel free to get creative and add any other ingredients you wish!



VItamin A from animal sources is already readily available for the body. This may sound like a good thing, but actually - there is a set upper limit for it’s intake - meaning that excessive intake can cause toxicity within the body. ❌

However, beta-carotene (from plants) which is then converted into vitamin A within the body, has absolutely no upper limit or potential adverse side effects as the body will only convert as much as it needs. ✅


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