Pumpkin Lentil Soup with Kale

This nourishing plant-based soup primarily supports immunity and metabolism through its rich combination of beta-carotene from pumpkin, iron and protein from lentils, and antioxidant-rich kale. The fiber and phytonutrients in this dish also offer secondary benefits for digestive health and gut microbial balance.

Functional Pathway Link:
Rich in beta-carotene, fibre, and plant protein, this soup supports immune resilience.

Allergen Information: None.

Notes:

This comforting soup combines warmth from curry spices with nourishing ingredients—ideal for stress support and immune defense.

Functional Group

Food Type

Allergens

Immunity & Metabolism

Plant-Based

None

Ingredients

1 tablespoon pure olive oil

400g Pumpkin, peeled and cubed

1 white Onion, diced

3 cloves Garlic, minced

1 tablespoon of curry powder (you may add more if you prefer a stronger curry flavour)

3 cups of vegetables broth

1 cup of lentils

1 tsp salt and more to taste

4 cups shredded raw kale

Greek yoghurt (optional; serve as a topping to taste)

Instructions

Add olive oil in a large pot and place over medium high heat. Once oil is hot, add in onion. Suate until it is translucent.
Bring heat to medium low, add in garlic, pumpkin, curry powder and stir for about a minute
Next stir in broth, and lentils. Bring soup to boil, then reduce heat and simmer over medium low for 30 minutes or until lentils are soft and tender.
Soup will thicken up and if you may add more broth at this time if you prefer a thinner consistency. Stir in shredded kale right for about a minute to soften it before serving

Serving Size (and serving per package)

Calories (kilocalories
/kilojoules)

Total Fat

1 serving (~250-300g)

290 kcal

4.7 g

Protein

Total Carbohydrates

Dietary Fibre

16 g

48 g

16 g