By Andrew Taylor - Spud Fit | August 9, 2021

Simple Pumpkin & Sweet Potato Soup

This recipe was brought to you by Dr. Luke Wilson of Two Zesty Bananas.

first heard of Dr Luke Wilson when news broke of a big study that he was the co-lead author of. The study involved guiding a group of people through the transition to a McDougall-style whole food, plant-based diet. The research subjects achieved greater weight loss and more improved health than in any previous study where subjects were allowed to eat as much as they wanted. I was especially excited by this, because it backed up rule number two of my Spud Fit Challenge: to eat as much as you feel like, whenever you feel like it.


  • 1 onion, finely chopped
  • 1/2 teaspoon minced red chilli or 1/4 teaspoon chilli powder, plus extra to serve (optional)
  • 2 garlic cloves, finely chopped
  • 500 g (1 lb 2 oz) pumpkin, cut into 2 cm (3/4 in) dice
  • 1 sweet potato, peeled and cut into 2 cm (3/4 in) dice
  • 750 ml (251/2 fl oz/3 cups) vegetable stock
  • 125 g (41/2 oz/1/2 cup) red lentils
  • ½ bunch fresh coriander (cilantro), roughly chopped, to serve (optional)
  • freshly ground black pepper, to serve (optional)


  • Step 1

    Combine the onion, chilli, garlic, pumpkin and sweet potato in a large stockpot set over a medium–low heat. Add a splash of stock and cook for 5 minutes.

  • Step 2

    Add the vegetable stock and simmer gently for 10 minutes. Add the red lentils and cook for a further 10 minutes.

  • Step 3

    Transfer to a blender and blitz the soup until smooth.

  • Step 4

    If you’re feeling fancy, garnish with a little coriander and some freshly ground black pepper – perhaps even a few chilli flakes if you like it spicy (I do!).

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