There’s something about soup that feels like a hug in a bowl, especially in the cooler months when your skin can feel as parched as the Melbourne air after a week of heating. This Pumpkin, Lentil & Turmeric Soup is not just comforting — it’s also loaded with nutrients that support collagen production, reduce inflammation, and help your skin glow from the inside out.
Think of it as your skin’s cosy jumper: warming, protective, and exactly what you want on a solo winter night.
Why This Recipe Supports Collagen & Skin Health
- Pumpkin → Packed with beta-carotene (precursor to vitamin A), which helps skin cell turnover and renewal.
- Red lentils → Plant-based protein and iron, providing the amino acids needed for collagen formation.
- Turmeric → Curcumin is a powerful anti-inflammatory compound that helps protect skin structure from oxidative stress.
- Garlic & onion → Contain sulphur compounds that support collagen cross-linking (making it stronger and more stable).
- Olive oil → A healthy fat that boosts absorption of fat-soluble nutrients like beta-carotene.
Ingredients (Serves 1)
- 1 cup diced pumpkin (about 200 g)
- ¼ cup red lentils (uncooked, rinsed)
- ½ small onion, finely chopped
- 1 clove garlic, minced
- ½ tsp turmeric powder
- ½ tsp ground cumin (optional, for depth)
- 1 tsp olive oil
- 2 cups vegetable stock
- Pinch of salt & cracked pepper
- Fresh coriander or parsley to garnish (optional)
Method
- Prep the base: Heat olive oil in a small saucepan. Sauté onion and garlic until fragrant (2–3 minutes).
- Spice it: Add turmeric and cumin, stir for 30 seconds to bloom the spices.
- Cook the soup: Add diced pumpkin, lentils, and stock. Bring to the boil, then reduce heat and simmer for 20 minutes until pumpkin and lentils are soft.
- Blend or not: For a creamy finish, blend with a stick blender. For rustic texture, mash lightly with a fork and leave chunky.
- Serve: Season with salt, pepper, and a sprinkle of fresh herbs.
Nutritional Highlights (Approx. per serve)
- Calories: ~280 kcal
- Protein: 12 g
- Fibre: 9 g
- Vitamin A (beta-carotene): 250% of daily needs
- Iron: ~20% of daily needs
- Collagen-friendly combo: Beta-carotene + protein + sulphur compounds = skin renewal + stronger collagen structure.
Reheating & Storage Tips
- Keeps well in the fridge for up to 3 days in an airtight container.
- Freezer-friendly — portion into single-serve containers and freeze up to 2 months.
- Reheat gently on the stove or in the microwave, adding a splash of stock or water if it thickens.
Cost-Per-Serve (AUD, approx.)
- Pumpkin (200 g): $1.20
- Red lentils (¼ cup): $0.40
- Onion/garlic: $0.40
- Spices & olive oil (pantry staples): $0.50
- Stock: $0.50
≈ $3.00 per collagen-supporting serve
Final Word
This Pumpkin, Lentil & Turmeric Soup is the kind of simple, soothing solo meal that makes you feel cared for while sneaking in all the right nutrients to keep your skin vibrant. A true skin food meets comfort food hybrid.
