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Pumpkin kale soup recipe

Pumpkin kale soup recipe

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  • Recipes
  • Dish type
  • Soup
  • Vegetable soup
  • Squash soup
  • Pumpkin soup

Thick pumpkin soup with red lentils and kale - a healthy nourishing soup.

1 person made this

IngredientsMakes: 4 bols (environ 1 litre)

  • 750ml water
  • 120g red lentils
  • 1/2 teaspoon ground turmeric
  • pepper
  • 1 vegetable stock cube
  • 800g pumpkin, peeled and seeded
  • 60g (2 large leaves) kale
  • 3 tablespoons French cancoillotte cheese or double cream

MethodPrep:10min ›Cook:10min ›Ready in:20min

  1. In a large pot add water, lentils, turmeric, pepper and vegetable stock cube and bring to the boil over high heat.
  2. Peel pumpkin and remove seeds. Add it to the pot, cover and cook for 8 minutes.
  3. Wash kale, remove the mid rib and chop the leaves.
  4. Fill the bottom of a microwave safe bowl with water and add the kale. Cook on maximum power for 2 minutes 30 seconds. Set to one side.
  5. When the pumpkin is cooked, add the cream and puree the soup.
  6. Add half of the cooked kale to the soup and stir well to combine.
  7. Divide the soup among bowls and decorate with cooked kale. Serve hot.


I like my soup very thick, if you prefer it thinner, add a little water or vegetable stock.

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• 1 Tablespoon olive oil
• 2-4 cloves garlic, chopped
• 1 small onion chopped
• 1 lb turkey, chicken or pork Italian sausage, remove casings
• 1 red pepper chopped
• 15 oz can pure organic pumpkin puree
• 2 cups baby or dinosaur (lacinto) kale chopped
• 1/2 teaspoon sea salt
• 1/4 teaspoon pepper
• 4 cups chicken bone broth
• 2 cups cauliflower, chopped
• 1 Tablespoon butter (grass-fed)
• ½ teaspoon nutmeg
• 1 teaspoon thyme
• Feta cheese for garnish

How to make Kale Pumpkin Orzo Soup Recipe

To begin making Kale Pumpkin Orzo Soup Recipe, first clean the kale leaves, trim off the hard steam from centre of the each leaf, now roughly chop into big chunks.

In a saucepan, add some water and cook the orzo following the package direction and cook according to you liking. Most Indians like the pasta cooked completely but traditionally the pasta is cooked al dente

Heat a medium saucepan with olive oil, add cubed pumpkin and cook the pumpkin by closing the lip of the pan. Now add the onions, garlic and celery and give it a good stir until the onions they are cooked.

Now add the vegetable (or chicken) stock and bring the soup to a boil. Add the cooked Orzo Pasta and Apple Cider vinegar (optional).

Now add the kale leaves and season the soup with salt and pepper. Cook for 2 minutes and garnish with parsley.

Serve Kale Pumpkin Orzo Soup Recipe along with Whole Wheat Rosemary Focaccia Bread Recipe for a weeknight dinner.

Simple Lentil, Pumpkin and Kale Soup

A fter an inspiring, but exhausting weekend away at a food blogging conference in Toronto, I returned home to a bare refrigerator and a rather chilly kitchen.

My days in the city had been spent with dear friends who are also hard core foodies, eating around at various hotspots each afternoon and feasting far into the night at our private events.

While I highly recommend shops like Nugateau and Forno Cultura, and can’t wait to return to Bar Ravel, the weekend left me longing to cook something comforting over my own stove, but what to make from the pantry stores?

Fortunately, I still have a thriving patch of kale growing in the garden and so I gathered a generous bunch, along with a handful of fresh thyme.

I had a soup in mind, from my friend Allison’s beautiful new cookbook, Purely Pumpkin, knowing that I had a row of pumpkins on the front porch from recent outing to the pumpkin patch at a Quinn Farm. I always keep lentils in the pantry and broth in the freezer, and thus the ingredients for a simple, autumnal soup were amassed on my counter.

The Simple Lentil, Pumpkin and Kale Soup came together in under an hour, and that included hacking up a small pie pumpkin and the garden trip. Not only did the soup warm up my tummy and invigorate me to take on my tremendous to-do list, it warmed up my kitchen and introduced an inviting aroma to the whole house. Mission accomplished.

Definitely pick up a copy of Allison’s cookbook Purely Pumpkin in your local bookstore or find it on Amazon (USA) or Indigo (Canada). It’s an absolutely hunger-inducing cookbook, with creative, yet simple recipes. I’ve bookmarked quite a few to try, including the Pumpkin Spice London Fog, Pumpkin Gnocci with Mint and Garlic, and the Pumpkin Ginger Bread with Dark Chocolate and Coconut. Hungry yet?

Simple is best, especially when ingredients like pumpkin and kale are at their peak. Sure, pumpkin is delicious in desserts like pie and cheesecake swirl brownies, but is also exceptionally good in earthy, savoury dishes like today’s soup.

Take advantage of the abundance of cheap and plentiful pumpkins around at this time of the year and simmer a pot of this soup for a quick weeknight supper or a leisurely weekend lunch. And if you’re looking for another savoury pumpkin dish, try my Coconut Curried Pumpkin with Cinnamon Rice for a nourishing and spicy supper.

Recipe Summary

  • ½ cup dried Great Northern beans
  • ½ cup dried pinto beans
  • ½ cup dried black beans
  • 4 cups unsalted vegetable stock
  • 1 15 ounce can pumpkin
  • 1 cup chopped onion (1 large)
  • 1 ½ teaspoons ground cumin
  • 1 teaspoon dried oregano, crushed
  • 1 teaspoon chili powder
  • ¾ teaspoon salt
  • 4 cups roughly chopped fresh kale (3 ounces)
  • 1 14.5 ounce can Italian-style stewed tomatoes, undrained and cut up
  • 1 cup frozen shelled sweet soybeans (edamame), thawed
  • 1 tablespoon bottled Louisiana hot sauce

Rinse beans drain. In a large saucepan combine beans and enough water to cover beans by 2 inches. Bring to boiling reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover and let stand for 1 hour. Drain and rinse beans.

In a 4-quart slow cooker combine beans, vegetable stock, pumpkin, onion, cumin, oregano, chili powder, and salt.

Cover and cook on low-heat setting for 11 to 12 hours or on high-heat setting for 5 1/2 to 6 hours. If using low-heat setting, turn to high-heat setting. Stir in kale, tomatoes, edamame, and hot sauce. Cover and cook on high-heat setting for 30 minutes more. Makes 6 servings.

Melt butter in heavy saucepan and cook onion over med. heat until soft. Add broth, salt, pepper and bring to a boil. Add pumpkin, and combine it thoroughly. Lower heat and simmer uncovered for 45 min. Add cream and heat through w/o boiling. Serve hot with parmesan cheese.

Has great flavor and is original.

Pumpkin soup made from fresh pumpkin pulp


View line-by-line Nutrition Insights&trade: Discover which ingredients contribute the calories/sodium/etc.

Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

Calories per serving: 1356

Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.

Vegetarian Kale Soup Recipe

A healthy, good for you, easy vegetarian kale soup that is loaded with nutrition and pureed into a smooth bowl of goodness! Simply replace the dairy with coconut cream and keep it vegan If you prefer.

Supernatural spinach, kale, a zucchini for texture, together with a bunch of herbs and a little kick from green chili peppers make this simply perfect!

Feel free to add a cup of cooked quinoa at the end to make it more of a hearty stew. I suspect this recipe is going to be on rotation at the shack all year long.

Often times I’ll add a couple of handfuls of baby spinach right after I pureed the soup and removed it from heat. The steam alone will wilt it and give it a nice rustic texture.

But just because I called it ” vegetarian ” doesn’t mean you can’t take it over to the carnivore paleo lane, right ? Because it goes well with:

13 Healthy Pumpkin Recipes

We carved pumpkins on the kitchen island last night. I think my pumpkin is the best my husband claims that his is the best. Perhaps we’ll poll you for a winner (vote for the toothy grin!). Regardless, the entrance to our home is as decorated as it’s going to get.

Today, I’m rounding up thirteen of my pumpkin recipes, from muffins and scones to soup and pasta. These recipes are made with whole grains when applicable, and naturally sweetened when possible. By labeling them “healthy,” I mean healthier than something you might find at Starbucks.

All but two of these recipes (the soup and pasta) make use of canned pumpkin. I’ve tried making my own pumpkin purée and you’re welcome to do so, but canned pumpkin generally offers more reliable texture and flavor. I only go to the trouble of roasting my own for savory recipes, like the soup shown above.

I have another pumpkin recipe coming to you soon. For more October recipe inspiration, check out my October produce guide.

1) Pumpkin Spice Blend

My go-to pumpkin spice blend is made with ground cinnamon, ginger, nutmeg, and allspice or cloves. Mix some up and start baking!

2) Gluten-Free Pumpkin Spice Waffles

These crispy spiced pumpkin waffles are made with oat flour, so they’re gluten free. If you haven’t worked with oat flour before, it’s very easy to make. Just blend up old-fashioned oats in your blender until they’re a fine flour.

3) Healthy Pumpkin Muffins

Easily gluten free or vegan

These pumpkin muffins have been a mega hit with readers. Feel free to add chopped pecans or chocolate chips or anything else that strikes your fancy.

4) Homemade Pumpkin Chai Latte

Here’s a creamy chai latte made with real pumpkin purée, spices and almond milk. It’s a Starbucks-style treat that you can feel good about.

5) Creamy Pumpkin Soup

This ultra creamy pumpkin soup is made with real roasted pumpkin. It turns out well with canned pumpkin in a pinch (see recipe note).

6) Pumpkin Oat Pancakes

More pumpkin and oat goodness—these pancakes are hearty and fluffy at the same time.

7) Pumpkin Pecan Scones with Maple Glaze

Oh boy, these are my favorite. Using coconut oil in place of butter is a vegan option that turns out great.

8) Pumpkin Pecan Polvorones (Mexican Wedding Cookies)

These bite-sized pumpkin polvorones are the perfect treat to satisfy your pumpkin craving.

9) Pumpkin Fettuccine Alfredo

This lightened-up alfredo is made with creamy puréed pumpkin. I roasted my own pumpkin for this one, but you can use canned pumpkin instead, if you’d prefer.

10) Healthy Pumpkin Bread

Easily gluten free and easily vegan

Pumpkin bread made with honey or maple syrup, whole wheat flour and coconut oil. I can’t get enough.

11) Whole Wheat Pumpkin Pancakes

Easily gluten free or vegan

More pumpkin pancakes! These are super fluffy, to the point that they’re almost almost muffin-y. Delicious.

12) Creamy Pumpkin Marinara

Easily gluten free and vegan

This easy pumpkin pasta sauce was inspired by Trader Joe’s Autumnal Harvest Pasta Sauce.

13) Pumpkin Pineapple Cocktail

Vegan, if you use maple syrup

Sounds strange, doesn’t it? I based this one off a pumpkin pineapple cocktail I ordered at a restaurant and it is delicious, I promise!