Plant based Recipes: Pumpkin-Lentils Soup, Karnataka Style, Indian Ayurvedic Recipes using No Onion Garlic


Pumpkin Soup is a classic dish that transcends borders and is cherished in various cuisines worldwide. It's not only a comfort food but also a symbol of the changing seasons. This simple and nourishing Pumpkin Soup recipe, is rooted in a wholesome, plant-based approach to cooking. It avoids ingredients like onion, garlic, and meat, making it suitable for vegetarian and vegan diets.

Let's dive into this delightful recipe, considering its historical relevance, nutritional benefits and ease of preparation…

Historical Background:

Pumpkins have been cultivated in India for centuries. In Ayurveda, pumpkin is considered Sattvic, and has been a traditional food for students and scholars to help with intelligence and overall health.  One name of Devi, the Divine Mother is Kooshmanda, which refers to the high level of Prana. This high level of Satvika Prana is valued in pumpkins in Indian Ayurveda.

Indigenous peoples in the Americas also cultivated and used pumpkins for their sustenance long before the arrival of European settlers. The culinary traditions around pumpkins, including soups, pies, and stews, were adopted and adapted globally by various cultures over time.

Ayurvedic Benefits:

From an Ayurvedic perspective, pumpkin is considered a nourishing and tridoshic food, meaning it balances all three doshas: Vata, Pitta, and Kapha. It's particularly beneficial during the fall season when Vata dosha tends to become imbalanced. Pumpkin is known for its grounding qualities and its ability to soothe the digestive system. The warming spices in this soup, like black pepper, complement the pumpkin's qualities, making it an ideal choice for maintaining overall balance and well-being.


Pumpkins are a rich source of vitamins, particularly vitamin A (in the form of beta-carotene), vitamin C, and vitamin E. They are also low in calories and high in dietary fiber, making them an excellent choice for supporting digestive health and immune function. Additionally, pumpkins contain minerals like potassium, which is vital for heart health.

Ease of Making:

This simple Pumpkin Soup recipe is perfect for beginners in the kitchen. With minimal ingredients and easy-to-follow steps, it's a great introduction to the joys of homemade soup. The absence of complex techniques and hard-to-find ingredients ensures that even those with limited cooking experience can create a delicious and comforting meal.

Karnataka-Style Pumpkin Soup Recipe:


  • 2 cups pumpkin, peeled and diced
  • 1/2 cup red lentils (masoor dal), washed and drained
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon red chili powder (adjust to your spice preference)
  • 2 cups water
  • 1 cup coconut milk
  • Salt to taste
  • Fresh cilantro leaves for garnish
  • 1 tablespoon cooking oil (vegetable or coconut oil)


  1. Heat the cooking oil in a pot over medium heat. Add the cumin seeds and let them splutter.

  2. Add the diced pumpkin, washed red lentils, turmeric powder, ground coriander, and red chili powder. Stir well to coat the pumpkin with the spices.

  3. Pour in 2 cups of water and bring the mixture to a boil. Reduce the heat to a simmer, cover, and let it cook for about 15-20 minutes, or until the pumpkin and lentils are tender and fully cooked.

  4. Use an immersion blender or transfer the mixture to a blender and blend until smooth.

  5. Return the blended soup to the pot (if you removed it) and place it over low heat.

  6. Stir in the coconut milk and let the soup heat through.

  7. Season with salt to taste.

  8. Serve the Karnataka-Style Pumpkin Soup hot, garnished with fresh cilantro leaves.

Enjoy this nutritious and heart-warming Karnataka-inspired Pumpkin Soup that embodies the rich flavours and healthful traditions of Indian cuisine while being easy to prepare for cooks of all levels.

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