Pumpkin Soup

31 October 2020|Lunch

It's the perfect time of year to whip up a delicious big pot of soup for yourself or the whole family. So if you're reading this and thinking, 'Yes, I'm really in the mood for that,' then we have a wonderful recipe to share with you!

This creamy pumpkin soup is not only tasty, but also high in protein.

So it's ideal as an easy meal before you hit the gym, or to replenish your body with extra energy after a workout. Our tip? Make extra. You can definitely enjoy this pumpkin soup for another three days.

A quick tip: 

Add extra protein-rich seeds like pumpkin seeds or hemp seeds. It also gives an extra tasty crunch to the meal! All you need for preparing this pumpkin soup are the ingredients listed below and a bit of patience. In the end, the oven does most of the work!

Let's dive into the kitchen and enjoy your meal.


  • 1 large onion
  • 2 shallots
  • 1 clove of garlic
  •  125 grams of dried red lentils
  • 100 ml coconut milk
  • 200 ml vegetable broth
  • 500 grams of pumpkin
  • 2 tsp curry powder
  • 3/4 tsp garam masala
  • 1/4 tsp ground cumin seeds
  • a pinch of ground pepper and salt
  • 1/2 tsp dried thyme
  • 3 tsp olive oil
  • optional: 1/2 scoop of Orangefit Protein
  • as topping: homemade croutons, pumpkin seeds, and hemp seeds


  1. Preheat the oven to 200 degrees.

  2. Wash the pumpkin and cut it into small pieces, you don't need to remove the skin.

  3. Add the pumpkin to an oven dish along with 2 tsp of olive oil, a pinch of salt, pepper, 1 tsp of curry powder, and the thyme. Mix the ingredients well.

  4. Place the pumpkin in the oven for 30-40 minutes. Stir halfway through.

  5. Heat some olive oil in a frying pan over medium-high heat and add the chopped onion and shallots. Sauté for 5 minutes, and add the pressed garlic in the last 2 minutes.

  6. Then, add the rest of the spices and a small splash of water. Mix it well and let the flavors of the spices come out.

  7. Now, add the broth, coconut milk, and dried lentils.

  8. Reduce the heat slightly and let it all simmer gently for about 10 minutes.

  9. Then, turn off the heat, cover the pan, and wait for the pumpkin to be ready. Tip: check with a fork if the pumpkin is done. Is it soft and easy to pierce? Take the oven dish out of the oven, otherwise leave it a bit longer.

  10. Now, add all the ingredients to a blender (optionally, also the protein powder) and blend for about 2 minutes until smooth.

  11. Transfer it into a bowl and add your choice of toppings.

  12. Enjoy!

Nutritional value per serving (1/2)

  • Energy - Kcal: 306.2
  • Fats: 8.3g
  • Carbohydrates: 41.3g
  • Fiber: 6.1g
  • Proteins: 19.6g