Pumpkin Soup Recipe

5 Amazing Health Benefits Of Pumpkin + Free Recipe

The humble pumpkin is so much more than just a Halloween decoration, this baby is a winter hero and a powerhouse of vitamins and nutrients. And, because it’s soup season, what better way to eat this delicious vegetable than in a winter-warming soup - keep scrolling for a free pumpkin soup recipe from THE BOD app!

Not only is pumpkin a delicious and versatile vegetable, but it’s an underrated superfood. Here are five amazing benefits of pumpkin that will make you run to the supermarket right now. 

Packed with nutrients

It’s true - pumpkin is loaded with goodness that our body craves and needs to work it’s best. Like vitamin C, for example, which acts as an antioxidant. And your gut will love you for loading up as it’s a great source of soluble and insoluble fibre, which promotes healthy cholesterol and supports healthy digestion. It’s also a tasty source of beta-carotene. Beta carotene is converted to vitamin A in the body and is one of the key antioxidants that help keep your skin protected from UV damage. Pumpkin is high in vitamins A and C, which can help boost your immune system. Its supply of vitamin E, iron and folate may strengthen your immunity as well.

Can promote weight loss

Besides being packed with vitamins and minerals, pumpkin is a nutrient-dense food and is incredibly low in calories. In fact, pumpkin clocks in at under 50 calories per cup and consists of about 94% of water! Pumpkin is a weight-loss friendly food because you can consume more of it than other carb sources but still take in fewer calories.

Versatile and easy to add to your diet

Not only is this orange vegetable delicious, but it’s incredibly versatile and easy to add to your diet. So much so that you can add it to both sweet and savoury meals - whip up some pumpkin pancakes, pumpkin pie, chuck into your pasta dish, roast alongside your other favourite root vegetables, or dig into our yummy pumpkin soup recipe below!

Keeps your heart healthy

Pumpkin’s high fibre content, along with potassium and vitamin C nutrients, help support healthy blood pressure and can reduce your risk of developing coronary heart disease.

Pumpkin seeds are great post-workout

The seeds are also edible and packed with nutrients so don’t throw those away!  Pumpkin seeds are a good source of both BCAAs and zinc, two key nutrients for recovery. Zinc helps the growth, building and repair of your muscle tissue. It can also help to support your immune system.

Now you know how beneficial pumpkin is, it’s time to dig into our Pumpkin Soup - a winter warmer recipe that feels like a hug. This recipe is SO easy, and an awesome last-minute dinner idea that you can bulk up with toasty bread and your choice of protein.

Pumpkin & Lentil Soup

Serves 4


  • 7 cups (1kg) butternut pumpkin, diced
  • 1 medium (130g) brown onion, finely diced
  • 1 tsp (4g) minced ginger
  • 2 tbls (30mL) extra virgin olive oil
  • 1 tsp each of ground cinnamon, cumin, coriander
  • 2 cans (504g drained) lentils
  • 1L vegetable stock
  • Salt & pepper
  • 2 tbls (30g) Greek or coconut yogurt
  • Fresh coriander & chilli flakes, to serve (optional)


  1. Heat oil on medium-high in a large saucepan.
  2. Finely dice onion and add to saucepan with minced ginger. Sauté for 3 minutes until fragrant.
  3. Dice pumpkin (removing seeds and skin). 
  4. Add pumpkin into a saucepan with spices and stir to coat.
  5. Drain lentils. Add to the saucepan with stock.
  6. Bring to the boil, then reduce to a simmer. Simmer covered for 30 minutes.
  7. Allow soup to cool slightly, then blend in a blender in batches until smooth.
  8. Season with salt and pepper.
  9. Divide into bowls. Drizzle with yogurt and top with fresh coriander and chilli flakes (optional).

Top Tip: Use coconut yogurt for vegan.

Nutritional information per serve:

Calories: 324.6 cals

Protein: 16.6g

Fat: 9.5g

Carbs: 36.4g

Fibre: 11.5g


Add tofu chunks or shredded chicken to complete your delicious pumpkin soup.

If you're looking for more delish recipes like this one, get on over to THE BOD app, girl. We've got 1000+ wholesome recipes you're going to love!

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