We spent the last long weekend relaxing at my partner’s family farm in Coolangatta, near Berry on the south coast of NSW. They have an amazing organic vegetable garden where we picked a heap of fresh herbs and veggies before coming home to make this soup.

I used red lentils and tahini to add some protein, good fats and a calcium boost in addition to pumping it full of the immune boosting garlic, onion, leek and parsley.

These immune superstars are naturally antibacterial, antiviral and can break down mucus secretions which makes them a must for winter. Enjoy!

Pumpkin Soup
1 tbsp pure organic butter
1 tbsp olive oil
1 onion, finely chopped
1 leek, finely chopped
4 cloves garlic, chopped
1kg pumpkin (can add some sweet potato if desired), chopped into chunks
½ cup red lentils
800ml organic vegetable stock or chicken bone broth
Pink Himalayan rock salt
Ground pepper

1 tsp sumac powder (optional)

1 tbsp unhulled tahini or almond butter

1 bunch parsley, chopped


Saute the garlic, onion and leek in the butter and olive oil in a large saucepan. Add pumpkin, lentils and stock or broth. Season to taste and add sumac powder (if using). Bring to the boil and simmer for around 15mins or until pumpkin is soft. Add tahini and parsley and simmer for another 3 minutes.

Allow to cool slightly and then blend to a smooth consistency.

Serve with rice thins spread with hummus or goats cheese, if needed.

About the author

Belinda Kirkpatrick is an expert Nutritionist and Naturopath in Sydney. She specialises in natural fertility, family and women's health care. She is the author of Healthy Hormones (a practical guide to balancing your hormones) and is the founder of the SEED Concept and also Seed App for iPhone.

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