Paleo Soups

Pumpkin Soup

Paleo, low-carb, grain free, nut free options, vegan friendly, gluten free


2 small-medium butternut pumpkins

1 medium-large onion

3 cloves garlic

1 tin coconut cream (optional)

500mL water

Coconut or olive oil

Salt and pepper to taste



  1. Preheat oven to 200°C and line a baking tray with baking paper

  2. Cut pumpkins in half, remove the seeds and score about 1cm into the flesh. Drizzle oil over the top and place on the baking tray. Season with salt and pepper,

  3. Roughly cut the onions and place them on the tray too. Add the garlic cloves.

  4. Bake until the pumpkin is tender. If the onion and garlic start to burn, you can cover with al-foil.

  5. Once the pumpkin is cooked, remove skin (carefully, it’s very hot) and add everything to a pot with the water. Blend until smooth.

  6. Add the coconut cream for added creaminess.

  7. You can add more, or less water depending on your preferred consistency.


Sweet Potato, Red Lentil and Lemon Soup

Nutritious and tasty

20 gram red lentils, rinsed and stones removed (can use a can of lentils)

1 large onion, diced

1 medium golden sweet potato, peeled and roughly chopped

2 cloves garlic, peel and mince

1 cup freshly cut and cubed tomatoes (optional) (can used canned tomatoes)

4 tablespoons extra virgin olive oil

1 teaspoon ground cumin

2 tablespoons fresh or dried dill herb

3 tablespoons lemon juice


Place washed lentils in a large saucepan with 5 cups of water and bring to the boil. Simmer for about 15 minutes.

Blend onion, sweet potato and garlic in food processor until finely chopped.

Heat oil in a large frypan and add chopped vegetables, cumin, tomatoes and saute for 10 minutes.

Add sautéed vegetables to the  pot of boiling lentils and simmer for a further 15 minutes, stirring occasionally.

Mix in dill and lemon juice and serve. Enjoy! Garnish with a slice of lemon.


You can freeze this soup and the flavours will continue to improve.

(adapted from Food as Medicine by Sue Rad, Nutritionist)