Hearty Pumpkin Dhal Soup

When the cold weather hits I instantly start craving warm comfort foods. This recipe is one that I cook continuously throughout the winter months. It’s a soup for the soul.

Getting into the kitchen and cooking your own food is the best thing you can do for your family’s health and it’s such a privilege too. Happy cooking!!

Hearty Pumpkin Dhal Soup

Cook Time: 30 minutes
Servings: 5
Author: Claire Holmes
Soup for the soul
Print Recipe


  • 1 cup mung dhal or yellow split peas
  • 2 tbsp coconut oil for frying
  • 2 onions diced finely
  • 1 litre chicken bone broth or vegetable stock
  • 4 cups water
  • 1.5 kg pumpkin, peeled and seeded
  • 1 inch fresh ginger grated
  • 1 tsp dried turmeric
  • 1 tsp dried cumin
  • 1 tsp dried coriander
  • 1 tsp salt


  • Cover dhal or split peas in water and stand for 2-12 hours. Add more water when needed to keep them covered.
  • Drain and rinse well with water.
  • Pre-heat oven to 170 degrees C.
  • Chop half of pumpkin into small pieces and place in a baking dish and roast for 20 minutes, or until it is browned and soft.
  • Grate the remaining pumpkin.
  • Heat oil in saucepan and cook onion until translucent.
  • Add spices (turmeric, cumin, coriander, ginger) and dhal/split peas and fry, mixing continuously until they are all covered in oil.
  • Add stock and water
  • Simmer on low without a lid for 20 minutes.
  • Add the grated and roasted pumpkin (reserve some for garnish) and simmer for another 20 minutes (stirring occasionally) or until the dhal/split peas are cooked through and the soup becomes thick. Add more water if needed along the way.
  • Season with salt and serve garnished with roasted pumpkin.