Embrace Autumn with a Soul-Warming Ayurvedic Pumpkin & Lentil Soup

As the vibrant tapestry of autumn unfurls, bringing with it a symphony of reds, oranges, and yellows, our bodies instinctively seek warmth and nourishment. October, marking the transition into the Vata season in Ayurveda, calls for a diet that is warming, grounding, and nourishing. This is beautifully embodied in our Ayurvedic Pumpkin & Lentil Soup – a dish that not only delights the palate but also harmonises with the seasonal energies.

Understanding Vata Season

In the ancient holistic practice of Ayurveda, each season is linked to a dominant dosha – a unique blend of physical and emotional characteristics. Autumn is the time of the Vata dosha, which is composed of air and ether elements. This season is often characterized by dry, rough, windy, and cool qualities. To counterbalance these, Ayurveda recommends foods that are moist, grounding, and warming.

The Ayurvedic Power of Ingredients

Our Pumpkin & Lentil Soup is a medley of ingredients each chosen for their Ayurvedic properties:

  • Pumpkin: A star in autumnal cooking, pumpkin is excellent for grounding Vata. It's sweet, moist, and earthy – perfect for providing stability and warmth.
  • Red Lentils: These are a treasure trove of nutrition. Easy to digest, they provide a comforting, protein-rich base that's ideal for nurturing the body.
  • Ayurvedic Spices: Turmeric, cumin, mustard, fennel, and optional asafoetida & cinnamon are not just culinary delights. They are powerful aids for digestion and immunity, crucial in the Vata season.

The Recipe: Pumpkin & Lentil Soup


  • 2 cups pumpkin, chopped
  • 1 cup soaked red lentils
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1-inch ginger, grated
  • A mix of turmeric, cumin seeds, mustard seeds, fennel seeds, and optional asafoetida & cinnamon
  • 6 cups water or vegetable broth
  • 2 tbsp ghee or coconut oil for a vegan option
  • Salt & pepper to taste
  • Cilantro for garnish


  1. In a large pot, sauté cumin, mustard, and fennel seeds in ghee or coconut oil until they start to pop.
  2. Add the chopped onions, minced garlic, and grated ginger. Sauté until the onions are translucent.
  3. Stir in the chopped pumpkin and the spices. Cook for a few minutes until the pumpkin starts to soften.
  4. Add the soaked lentils and water or vegetable broth. Bring to a boil, then simmer until the lentils and pumpkin are completely soft.
  5. Blend the soup to a creamy consistency, season with salt and pepper, and garnish with fresh cilantro.

Serve this heartwarming soup and feel its nurturing essence warm your soul this fall.

Pairing and Serving

To make this soup a more fulfilling meal, pair it with a slice of whole-grain bread or a small serving of brown rice. The added grains complement the soup, enhancing its grounding qualities, and ensuring a balance of flavors and textures.

Embracing Seasonal Well-being

This Pumpkin & Lentil Soup isn't just a dish; it's a celebration of autumn's bounty and Ayurveda's timeless wisdom. As you savor each spoonful, let it be a reminder of the beauty and balance that seasonal eating brings to our lives.

Join the Conversation

Have you tried this recipe? How do you adapt your diet to align with the autumn season? Share your experiences and thoughts in the comments below. Let's embrace this beautiful season together!

Back to blog