Limes & 'Cream' Pumpkin Soup

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My family loves this tangy, Asian style take on traditional pumpkin soup and I love them eating it, knowing that they are getting a plethora of nutrients from fibre and protein to betacarotene and calcium. It’s easy to whip up, freezes well and is great re-heated the next day for lunches too. Enjoy!


Makes 4 adult serves + 4-6 baby/child serves or 6 adult sized serves

  • ½ small pumpkin (approx. 500 g), chopped
  • 1 small sweet potato (approx. 300 g), chopped
  • 1 medium carrot, chopped
  • 1 bunch spring onions, finely chopped
  • 3-4 cloves garlic, finely chopped
  • 2 tbs sesame oil
  • 1 tsp ground coriander
  • medium sized chunk of ginger, finely chopped
  • medium sized chunk of turmeric finely chopped, or 1 ½ tsp ground turmeric
  • ½ cup raw cashews + 1 tsp salt*
  • 1 cup split red lentils
  • juice of 2 limes
  • 200 ml coconut cream
  • 750 ml cold (tap or filtered water)
  • stock paste, powder or salt to taste*


  1. Place the cashews, red lentils and 1 tsp of salt in a glass jug or bowl, cover with water and soak for 6 hours maximum. Drain and rinse, and set aside.
  2. Heat the sesame oil in a large pot on medium heat, add the spring onion, garlic, turmeric and ginger and sauté for 5 minutes. Add the pumpkin, sweet potato, carrots and coriander and sauté for another couple of minutes.
  3. Add the water, soaked red lentils and cashews and juice of 1 lime and bring to the boil. Reduce to a low simmer, cover with a lid and cook for 25 minutes.
  4. Allow to cool for 5 minutes or so, then puree with a stick mixer or by adding amounts to a food processor. Return to the pot and medium heat, add the coconut cream and juice of the other lime and mix well.
  5. Add stock paste, powder or salt to taste (I usually add around 2 tbs of stock paste)

Will keep in the fridge for up to 5 days, or in the freezer for up to 3 months.

*I make this soup to feed my entire family, including my 9 month old. I cook and puree it, then set aside serves for my baby and add stock paste to the rest for us. If your little one hasn't tried nuts yet you could omit them, or use a different nut if allergies are present or seeds such as sunflower seeds.

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