Recipe description
June 6, 2026
Thai Pumpkin Lentil Soup
Creamy Thai pumpkin lentil soup supports gentle digestion and fiber variety.
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish, egg, soy
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten, lactose, histamine
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- High fiber from lentils, pumpkin, and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Plant-based protein with balanced carbohydrates supports gut-friendly meals.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pumpkin
2
cup
Red lentils
0.5
cup
Coconut milk
1
cup
Vegetable broth
2
cup
Onion
1
piece
Garlic
3
piece
Ginger
0.125
cup
Lemongrass
1
teaspoon
Fish sauce
1
teaspoon
Curry powder
1
teaspoon
Vegetable oil
1
tablespoon
Lime
1
piece
Coriander
2
tablespoon
Salt
1
teaspoon
Sugar, brown
1
teaspoon
Instructions
1
In a large pot, heat some olive oil over medium heat and sauté the chopped onion until translucent.
2
Add minced garlic and ginger, cooking for an additional minute until fragrant.
3
Stir in the diced pumpkin and lentils, ensuring they are well mixed.
4
Pour in the vegetable broth and bring the mixture to a boil.
5
Reduce heat and let it simmer for about 25 minutes or until the pumpkin and lentils are tender.
6
Add the coconut milk, lime juice, coriander, salt, and pepper. Stir well and simmer for an additional 5 minutes.
7
Remove from heat, let it cool slightly, and blend until smooth, if desired.
8
Serve warm, garnished with additional coriander or lime wedges.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
15 g
Protein
48 g
Carbohydrates
12 g
Fiber
8 g
Sugar
7 g
Fat
1 g
Saturated fat
0.8 g
Salt
FAQ
Is this soup dairy-free?
Yes, it’s dairy-free and plant-based.
What are the main ingredients?
Pumpkin and lentils form the base, with warming aromatics.
How long does it take to cook?
The recipe uses a gentle simmer; exact time isn’t stated in the excerpt.
Can I adjust the spice level?
Yes—adjust aromatics to taste.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; freeze for longer.
Is this gluten-free?
It’s naturally plant-based; to keep it gluten-free, use gluten-free stock and check labels.
Can I make it ahead or in batch?
Yes—soups store well and reheat easily.
What health benefits are mentioned?
Pumpkin and lentils provide fiber and polyphenols that support gut-friendly eating.
Are there allergy considerations?
It’s dairy-free; check other ingredients for common allergens.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.