Curried Pumpkin Lentil Soup


Happy Tuesday Friends! I’ve only recently revived this blog after a yearlong hiatus, so just as a recap, I frequently post recipes that I prepare for my family that are gut healing, big batch family style, and are generally quite easily modified to suit the various preferences within a family. 

By gut healing I mean foods that I approve on the maintenance phase of my gut healing protocol and how we typically eat as a family. Of course, anyone can enjoy them and modify to their way of eating, but this generally means no grains, low starch, traditionally prepared whole foods.

By big batch cooking I mean my recipes are generally created to feed my family of five, 4-5 times. Which means I have leftovers for lunches and extra portions in the freezer for busy weeknights. Here is my first big batch recipe post and how it all started. If you are not feeding a family, you may want to cut recipe in half.

This recipe makes about 24 cups of soup.


  • 5-6 lb pumpkin, cubed 
  • 3 large red peppers, seeded and halved
  • 3 medium onions, cut into chunks
  • 2 tbsp avocado or olive oil
  • 3 liters chicken bone broth (if vegetarian or vegan, use vegetable broth but you’ll be skipping the gut healing super food)
  • 2 cups dry red lentils, soaked for 2-4 hours in water with a splash of apple cider vinegar, then rinsed.
  • 2 cups full fat coconut milk (I use Real Thai or Arroy brand from Superstore with no additives)
  • 4-5 tsp Himalayan pink salt
  • 1 1/2 – 2 tsp black pepper
  • 2 – 3 tbsp yellow curry paste


  1. Place cubed pumpkin, peppers and onion on parchment lined baking trays, and brush with avocado or olive oil
  2. Bake at 375 for 45-60 minutes.
  3. Put broth, lentils, and spices in LARGE stock pot, bring to boil, then reduce to simmer for about 20 minutes. * Use the lesser amount of seasoning to start, adjust after all ingredients are added and simmered.
  4. When veggies are roasted and soft, add to stock pot, continue to cook for 10-15 minutes. 
  5. Add coconut milk, bring back to simmer.
  6. Take off heat, allow to cool slightly, then CAREFULLY blend with immersion blender until smooth.
  7. Adjust seasoning at this point. (salt, pepper, curry paste)

Serve topped with a dollop of creme fraiche or greek yogurt and chopped cilantro or parsley, and a sprinkling of pumpkin seeds.

Want a little more protein? Slice up some good quality smoked chicken or turkey sausage and toss it in near the end.

Serve with a mixed green salad and long fermented sourdough freshly warmed in the oven (sorry, sourdough is not cool if in earlier stages of gut healing).

With love from my kitchen to yours,

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