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Pumpkin & Red Lentil Soup with Ginger

For 4-6 people


  • 1 litre of good water or natural broth

  • 1 glass (250 ml) of red lentils

  • 5 cm kombu seaweed

  • 1/8 teaspoon ground fennel seeds

  • ½ teaspoon ground coriander seeds

  • 2 onions, half moon

  • 4 carrots, sliced

  • 2 glasses of pumpkin, diced

  • 1 teaspoon of ginger juice or its zest

  • 1 teaspoon umeboshi vinegar

  • Extra virgin olive oil and fine sea salt



1. Put the lentils in a colander and rinse under cold tap water. Pour into a saucepan, add the water, bring to a boil.

2. Add the kombu seaweed and the ground seeds. Cover and cook over low heat for 30 minutes.

3. Incorporate the vegetables with two pinches of salt and add water until the vegetables are covered a couple of fingers over. Bring to a boil, and simmer 10 minutes or until vegetables are soft.

4. Remove from the heat and beat while adding the ginger juice.

5. Rectify with liquid, according to the desired consistency, adding water, broth or a vegetable milk. For more taste season with umeboshi vinegar. Present the dish with a parsley leaf and a drizzle of oil.

Cooking notes

Red lentils are easy to digest, cook quickly and are ideal for making creamy soups since, once cooked, they blend very easily.

This is a nourishing soup ideal for autumn and winter dinners. If you want it to be tastier, stirfry the vegetables in a pan with oil and salt before adding them to the lentils.

There are many kinds of kombu seaweed and the cooking time varies. If, at the end of cooking, it is hard, remove it and don’t blend it in.

To make fresh ginger juice, grate the pulp with a fine grater and squeeze to extract the juice.

The recipe admits any seasonal vegetables, except green ones. You can add coconut milk or almond cream. With a couple of tablespoons of rolled oats, cooked rice, cooked quinoa  or any other cereal during cooking, you will get a plate with complete protein.


Nutritional & Energetic Notes

Ginger is a spice that warms up the body and helps with digestion. Fennel seeds are carminative (relieving flatulence). For a more refreshing option we can substitute fennel and ginger for lemon juice.

This cream is delicious and very nutritious. The pumpkin is very centering, brings a lot of sweetness and it is ideal for autumn and winter. It is an essential nutrient for the health of the mucous membranes of the body. On the other hand, the red lentils are very easy to digest, so great for people who do not tolerate pulses very well.

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