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+ servings

Caribbean Pumpkin Lentil Soup

Gluten free, vegan lentil soup that's hearty and delicious
Course Soup
Cuisine Caribbean
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 328kcal
Author Charla


  • 1 medium pumpkin or butternut squash cubed, peeled and seeds removed (save the seeds)
  • 200 g red lentils washed
  • 4 tsp coconut oil
  • 1 medium sized onion sliced
  • 1 tsp of fresh thyme
  • 1 tbsp of ginger grated
  • 2 garlic cloves chopped
  • 700 ml of vegetable stock see post
  • 1 can of full fat coconut milk
  • 1 tsp himalayan pink salt
  • ½ tsp of chilli flakes
  • ½ tsp palm sugar optional
  • ½ tsp black pepper
  • 1 scotch bonnet or chilli


  • On low heat the coconut oil in a non stick saucepan and proceed to sautee the onions and garlic until golden.
  • Pour in the vegetable stock into the saucepan.
  • Stir in the ginger, thyme, chilli flakes, black pepper, pink salt, pumpkin and lentils (in that order) and bring to the boil.
  • Reduce the heat to medium and pour in the coconut milk and add the whole scotch bonnet.
  • Cover the saucepan and simmer for 20 minutes until the lentils and pumpkin have tenderised.
  • Use a slotted spoon to remove the scotch bonnet/chilli from the pot and discard
  • Meanwhile clean off the flesh from the seeds and rinse them thoroughly.
  • Pat them dry with a paper towel.
  • Preheat a small frying pan and toast the seeds, they will begin to pop and look golden once done.
  • Remove the soup mixture from the saucepan and transfer into a blender.
  • Pulse the mixture into a smooth consistency
  • Sprinkle with palm sugar and toasted pumpkin seeds prior to serving.


Calories: 328kcal | Carbohydrates: 59g | Protein: 17g | Fat: 5g | Saturated Fat: 4g | Sodium: 1295mg | Potassium: 1674mg | Fiber: 18g | Sugar: 14g | Vitamin A: 29458IU | Vitamin C: 40mg | Calcium: 108mg | Iron: 7mg