Pumpkin & Red Lentil Soup

Pumpkin & Red Lentil Soup

This Pumpkin and Red Lentil soup recipe is warm and comforting. Red Lentils don’t take long to cook so this soup can be served within 30 minutes.

CAL P/SERVE
192
kJ P/SERVE
804
FAT P/SERVE
3.3g
CARBS P/SERVE
24.3g
PROTEIN P/SERVE
10.6g
SUGAR P/SERVE
12.4g
SODIUM P/SERVE
49g
FAT
%
0.8%
ENERGY RDI%
9.2%

We have left this soup chunky, rather than blitzing it with a stick blender, to give it a rustic texture. Feel free to add a touch of chilli if you want to spice it up.

This recipe is low fat, low sodium, low sugar, good source of protein, dairy free, gluten free and suitable for vegetarians.

Ingredients

  • 850g Pumpkin, (30oz)
  • 1 cup dried red lentils
  • 1 tbsp. olive oil
  • 2 onions, diced
  • 2 large cloves garlic, crushed
  • ½ tsp. smoked paprika
  • ¼ tsp. turmeric
  • ½ tsp. cumin
  • 2 cups beef stock or vegetable stock, hot
  • 2 cups hot water

Method

  1. Place lentils in a bowl, cover with water and soak for 2 mins.  Pour out water, place more water, move around and drain. 
  2. In a pot, heat oil and sauté onions until softened, around 10 mins.
  3. Add paprika, turmeric, cumin and garlic, stir 30 seconds then add red lentils.  Stir.
  4. Add pumpkin, season with pepper.
  5. Add 2 cups hot and 2 cups hot water.
  6. Simmer for 20 - 30 mins or until pumpkin has softened.
  7. Leave chunky and serve.

Nutrition Table

Servings: 6 Serving size:404g
Average Serve Average 100g
Energy 804 kJ 199 kJ
  192 Cal 48 Cal
Protein 10.6 g 2.6 g
Fat, total 3.3 g 0.8 g
- Saturated 0.5 g 0.1 g
Carbohydrate 24.3 g 6.0 g
- Sugars 12.4 g 3.1 g
Sodium 49 mg 12 mg

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