Mental Health Recipe for October: Lentil & Pumpkin Soup

Healthy food nourishes the body and mind. The foods we eat include the the building blocks for neurotransmitter synthesis. They also affect the gut microbiome which affects the gut-brain connection and inflammation. A healthy diet, rich in whole foods, can help stabilize your mood, improve energy levels, and boost cognitive function.

I am going to post recipes once per month that help support mental health through healthy eating. This Lentil & Pumpkin Soup is one of my favorite recipes. It's packed with fiber-rich lentils, mood-boosting vitamins from the vegetables, and anti-inflammatory spices. It's also super simple to make, especially with the help of an Instant Pot.

Ingredients

• 1/4  cup avocado oil

• 1 large onion, chopped

• 2 large carrots, chopped

• 2 ribs of celery, chopped

• 2 cloves of garlic, minced

• 2 teaspoons cumin

• 1/2  teaspoon smoked paprika

• 1/2  teaspoon chili powder

• 1 (28-ounce) can diced tomatoes

• 1 (15-ounce) can pumpkin puree (not pumpkin pie filling)

• 1.5  cups lentils (can be all green, or a mix of green and red)

• 4 cups vegetable or chicken broth

• 2 tablespoons fresh lemon juice

• 2 cups fresh spinach

• Salt and Pepper to taste

Instructions

1. Sauté the Aromatics: Place your Instant Pot on the Sauté setting. Once hot, add the avocado oil, followed by the chopped onion, carrots, and celery. Sauté for about 3-5 minutes until the vegetables begin to soften.

   
   

2. Bloom the Spices: Add the minced garlic, cumin, smoked paprika, and chili powder to the pot. Sauté for another 2 minutes, stirring constantly, to toast the spices and release their flavor.

   
   

3. Add Tomatoes & Pumpkin: Pour in the can of diced tomatoes and sauté for another 2 minutes. Stir in the can of pumpkin puree and the 4 cups of broth. Mix well until the pumpkin is fully incorporated and the broth is smooth.

   
   

4. Pressure Cook: Add the lentils to the pot and give it a final stir. Secure the lid, set the vent to Sealing, and Pressure Cook on the High setting for 10 minutes.

   
   

5. Release & Finish: Once the cooking time is complete, carefully perform a Quick Release of the pressure by turning the vent. When the pin drops, open the lid.

   
   

6. Stir in Greens: Stir in the lemon juice and the 2 cups of fresh spinach. The residual heat of the stew will wilt the spinach quickly.

   
   

7. Serve: Taste the stew and add salt and pepper as needed. My kids love this soup, sometimes they also like to add shredded cheese, you can also top with avocado or cilantro.

Health Benefits of the Soup

• Lentils for Mood Stability: Lentils are a fantastic source of complex carbohydrates and fiber, which help stabilize blood sugar. Stable blood sugar translates to stable energy and, often, a more stable mood. They're also rich in folate and iron, essential nutrients linked to mood regulation.

  
  

• Omega-3s in Avocado Oil: While a small amount, avocado oil provides healthy fats, and if you swap some or all of it for olive oil, you get monounsaturated fats that support overall brain health. Healthy fats are crucial for building healthy brain cell membranes.

  
  

• The Power of Color: The vibrant carrots, pumpkin, and spinach are packed with antioxidants that fight inflammation. Chronic inflammation in the body is increasingly linked to issues like depression and anxiety. Eating the rainbow helps protect your brain.

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