Easy Vegan Lentil Soup

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Here in Australia the evenings start to get cooler already and can you think of any more comforting food then a heart-warming soup?

The beta carotene in pumpkins is a powerful antioxidant which converts into Vitamin A inside the body. Vitamin A is great to support your heart, eyes and immune system. Its high fiber content slows the rate of sugar absorption and supports bowl movement.

Additional to the great health benefits of pumpkin this soup provides you with an extra kick of protein courtesy of the lentils.
I like to use Jap pumpkin as it stays more firm during the cooking process the squash pumpkins, but that’s a matter of preference.

So if you are living on the other half of the globe and not in the Southern Hemisphere you are most likely starting to experience the end of spring right now leading up to summer from June onward. A hearty lentil soup can still be a great vegan dinner option and you might just have dinner for 2 days as this soup even tastes better the next day and save yourself some time to spend outdoors enjoying the weather.

This easy vegan lentil soup is a quick recipe, gluten free, healthy, very nutritious and an absolute time saver!

Let’s go cooking!

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Recipe for 4 servings:

Fresh Ingredients:

2 cups of Jap pumpkin, cubed


1 cup dry orange lentils
1 veggie stock cube
1, 5 cups of onions, cut into bigger chunks
2 garlic cloves, diced (tbsp.)
3-4 tsp. Olive Oil
4 tbsp. apple cider vinegar
3 tbsp. of soy sauce
5 cups filtered water

Each 1 tbsp. cracked black pepper, turmeric, ginger, coriander
1 tsp. sweet paprika

How to do:

·         Wash the lentils and soak them in water till use
·         Heat up 2 tbsp. of olive oil and sauté the onions till they start to brown
·         Add the garlic and continue to sauté till golden brown
·         Add the spices and give it a good stir
·         Drain the lentils and add them to the onion mix
·         Add the water and veggie cube and let simmer till the lentils start to soften
·         Add the soy sauce, apple cider vinegar and the pumpkin and let simmer till the pumpkin is tender
·         Garnish it with an extra splash of olive oil and some fresh parsley


Prepare the soup in advance as the longer it has time to rest the more flavorful it gets.

Extra Tip:

You can exchange the pumpkin with sweet potatoes as well, but this will increase the starch content in the soup, as pumpkin contains no starch.


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