Monday - Friday 10am-8pm




Easy Pumpkin Soup

Made from the purest ingredients including homemade fresh pumpkin puree this recipe is both tasty and nutritious. Made in batch this is a great recipe for meal planning too!
Naturally gluten free, dairy free, vegan and vegetarian friendly. 
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Servings: 6



  • 1 Teaspoons coconut oil
  • 1 Large yellow onion, diced
  • 3 Cloves of garlic, crushed
  • 1 Tablespoon of red pepper flakes
  • 2 Teaspoon of dried thyme
  • 5 Cups of fresh pumpkin puree  See my Pumpkin Puree recipe here
  • 1 Cup of lentils (green or red)
  • 5 Cups of vegetable stock (I like the Knorr stockpot)
  • Salt & pepper for seasoning


  • 4 Tablespoons  pumpkin seeds
  • 4 Tablespoon Greek yogurt


  • In a large soup saucepan, heat the coconut oil on a medium heat
  • Add the onion and garlic and cook until slightly browned
  • Add the red pepper flakes, dried thyme and cook for a further 2 minutes
  • Add the lentils, pumpkin puree, vegetable stock, salt and pepper, stir to combine, bring to the boil and then reduce to a simmer for 15 minutes
  • Remove from the heat and allow to cool slightly 
  • Using an immersion blender (stick blender), blend until you get a smooth consistency (alternatively you can transfer to a jug blender)
  • Serve and top with a little Greek yogurt and pumpkin seeds
  • Note: This soup freezes really well so you can defrost and enjoy as you need it!
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Laurann has an Honours BSc. Degree in Human Nutrition from the University of Nottingham, a Masters in Public Health Nutrition from University College Dublin, is an Associate Nutritionist with the Nutrition Society London, a professional member of the Celiac Society Ireland, is registered with the Institute of Public Health Ireland and fully insured.

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