Spiced Pumpkin + Sweet Potato Soup

Written By Lisa D

A simple and very satisfying soup that is packed with fibre and nutrients. Great for your gut, skin and immunity. I hope you enjoy it x

Ingredients

  • 2 tbsp extra virgin olive oil

  • 1 large brown onion diced

  • 3 cloves of garlic roughly chopped or minced

  • 1kg pumpkin of any kind chopped into 2 cm cubes

  • 2 sweet potato (approx 500g) chopped into 2 cm cubes

  • 1 cup of dried red lentils rinsed well

  • 6 cups of chicken stock or bone broth (sub vegetarian for plant based)

  • 2 tsp ground cumin

  • 1 tsp each of turmeric + ground coriander seeds

  • Sprinkle of cayenne pepper (optional)

  • Salt and pepper to taste

Method

  1. Heat olive oil in a large pot over med-high heat

  2. Add onion and garlic and sautee for 2 minutes

  3. Add spices and stir until aromatic about 1 min

  4. Add pumpkin, sweet potato and lentils and cook stirring occasionally for 2 minutes

  5. Add broth and bring to the boil

  6. Reduce to a simmer and cook partially covered for 30 minutes or until sweet potato can be pierced easily with a fork

  7. Remove from heat and allow to cool slightly

  8. Using a stick blender blend until smooth

  9. Finish with cream or extra virgin olive oil

  10. You can also sprinkle with coriander or dukkah

  11. Serve with crusty sourdough and pure butter

Serves 6

Gut-Loving Benefits

  • Packed with fibre – approximately 10 g of fibre per serve to help support healthy digestion and regular bowel motions.

  • Rich in beta-carotene from the sweet potato and pumpkin. Beta-carotene is converted into vitamin A, which plays an important role in supporting gut lining integrity, immune function and skin health.

  • Provides prebiotic fibre to help nourish beneficial gut bacteria.

  • Contains anti-inflammatory herbs and spices, which add flavour and provide beneficial plant compounds.

Final Naturopath Tips

  • Serve with a slice of rye, spelt or wholemeal sourdough for an extra boost of fibre.

  • Drizzle with extra-virgin olive oil to add healthy fats and beneficial polyphenols.

  • Top with your favourite nuts, seeds or dukkah for added crunch and a greater variety of plant foods.

Looking for more gut health tips?

Explore my latest blogs for practical, evidence-based advice on bloating, IBS, constipation and improving your gut health naturally.

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Disclaimer: The information on this page is for general educational purposes only and is not intended to replace individual medical or naturopathic advice. Please consult your healthcare practitioner before making changes to your diet, lifestyle or supplements.

Lisa D