Soul Soup Healthy Version

I really couldn’t think of a name for this dish. Soul Soup – although it’s not really soup- is the only thing that describes this properly. It’s a lentil pumpkin puree with smoked peppers topped with pan grilled chicken, pan fried shrimp and garlic stir fried greens. Well that about sums up the whole recipe, lol. I can eat this EVERY SINGLE DAY all throughout the year. Just warms us up from the inside during these chilly evenings. So I hope it warms your soul just as it did ours ! Oh and this is the healthy version because everything is pan grilled instead of fried. Here is another version of Soul Soup that will really knock your socks off!

Ingredients +Recipe : serves 2


  • 1 cup lentils
  • 1 cup chopped pumpkin
  • 1 tablespoon chopped onion
  • 1 tablespoon chopped garlic
  • 1 large dry red chilli
  • salt
  • dash of sugar
  • Half teaspoon turmeric
  • oil
  • blender / food processor

Boil lentils, turmeric  and dash of salt in 3 cups water until lentils have softened and cooked. Turn off heat and set aside. Heat pan and add oil. Add onion and garlic and stir fry until aromatic. Add chopped pumpkin and fry until cooked. Heat pan and add 1 teaspoon oil, when hot drop the dry red chilli. Fry a few seconds until chilli is dark red and puffed. Remove from heat quickly. In a blender add the lentils, pumpkin and smoked chilli. process on high until pureed through. Heat fan and add puree, heat through until flavours have combined. Add a dash of salt to adjust taste.

Pan Grilled Chicken:

  • One whole chicken
  • 2 teaspoon garlic powder
  • 2 teaspoon onion powder
  • black pepper and salt to taste
  • chilli powder

Add all the spice to the chicken and coat well. Heat pan to high and add 2 tablespoon oil. Add chicken and cook until browned on all sides (about 5 minutes). Lower heat, cover and cook through.

Pan Fried Shrimp : 

  • 500 grams of medium sized shrimp
  • garlic powder
  • squeeze of lemon
  • black pepper
  • salt
  • 1 tablespoon butter

Coat shrimp in garlic powder, black pepper and salt. Heat pan and add butter. Add shrimp quickly, don’t let the butter burn. Fry until shrimp is cooked through. Add a squeeze of lemon before turning off heat.

Garlic stir fried greens :

  • 3 cups Spinach (any type, I used water spinach)
  • 2 teaspoon chopped garlic
  • 1 teaspoon chopped onion
  • salt
  • 2 teaspoon oil

Heat oil in pan, add garlic and onion. Fry until aromatic and light brownish. Add spinach and salt. Stir fry and cook through. Remove from heat quickly.

Assemble !

This is my favourite part mostly because I get to eat soon and also because I feel like I’m creating a work of art. Laddle puree onto a wide bowl, place the chicken, shrimp and drop spinach bits here and there. Add squeeze of lemon juice. Enjoy!


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