Pumpkin & Brown Lentil Soup

Dosha Balance

• Vata: Excellent — warming, grounding, and creamy

• Pitta: Soothing and mildly cooling when served with ghee and less spice

• Kapha: Balancing when served warm with digestive spices and no added cream

Ingredients (Serves 3–4)

• 1 cup cubed pumpkin (peeled and deseeded)

• ½ cup brown lentils (masoor whole), soaked for 1 hour

• 1 small carrot, chopped (optional for sweetness)

• 1 tbsp ghee or coconut oil

• 1 tsp cumin seeds

• 1-inch piece fresh ginger, grated

• 1 small onion, chopped (optional for Kapha; avoid for Pitta if sensitive)

• ¼ tsp turmeric powder

• ½ tsp coriander powder

• ¼ tsp cumin powder

• ¼ tsp fennel powder

• 1 pinch hing (asafoetida) – aids digestion

• 3 cups warm water or vegetable broth

• Rock salt to taste

• Juice of ½ lemon (added at the end)

• Fresh cilantro or curry leaves for garnish

Method

1. Rinse the lentils thoroughly and soak them for at least 1 hour (this improves digestibility).

2. In a soup pot, warm ghee or oil over medium heat.
   Add cumin seeds and let them crackle.

3. Stir in ginger, onion, and hing. Sauté until fragrant.

4. Add turmeric, coriander, cumin, and fennel powders. Stir for 30 seconds to release the aromas.

5. Add pumpkin and carrot. Sauté for a couple of minutes to coat with spices.

6. Add soaked lentils and warm water or broth. Stir, bring to a boil, then reduce heat and simmer for 25–30 minutes, or until lentils and pumpkin are soft.

7. Once cooked, mash lightly with a spoon or blend half the soup for a creamy texture (leave some chunks for heartiness).

8. Add salt and a squeeze of fresh lemon juice to finish.

9. Garnish with fresh cilantro, or drizzle with a little ghee for richness.

Ayurvedic Notes

• For Vata: Add a little more ghee and serve warm with cumin and ginger; very grounding.

• For Pitta: Skip onion and reduce ginger; use coriander and fennel for a cooling balance.

• For Kapha: Use minimal oil, extra black pepper or trikatu (dry ginger, pepper, pippali), and avoid any creaminess.

Healing Benefits

• Pumpkin: Sweet, nourishing, rich in beta-carotene, and balances Vata.

• Brown Lentils: Excellent plant protein; strengthen tissues and build ojas (vital energy).

• Ginger & Cumin: Ignite agni (digestive fire).

• Turmeric: Anti-inflammatory and detoxifying.

• Fennel & Coriander: Support digestion and reduce acidity.