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Creamy pumpkin & lentil soup

Creamy pumpkin & lentil soup in a black bowl and two mugs

Creamy pumpkin & lentil soup

Name: Creamy pumpkin & lentil soup
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4
Cuisine: British
Ingredients: 1 tbsp olive oil plus 1 tsp; 2 onions chopped; 2 garlic cloves chopped; approx 800g chopped pumpkin flesh, plus the seeds; 100g split red lentil; ½ small pack thyme leaves picked, plus extra to serve; 1l hot vegetable stock; pinch of salt and sugar; 50g crème fraîche plus extra to serve

Sara Buenfeld

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Serves 4

Easy

Prep: 15 mins

Cook: 35 mins

A star rating of 4.6 out of 5.95 ratingsRate

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Whether you're carving a Halloween pumpkin or have picked up a squash from the supermarket, use the plentiful flesh and seeds in this soup

Freezable

Gluten-free

Healthy

Vegetarian

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Ingredients

Nutrition

Units:

MetricUS

1 tbsp olive oil

plus 1 tsp
2 onions

chopped
2 garlic cloves

chopped
approx 800g chopped pumpkin

flesh, plus the seeds
100g split red lentil
½ small pack thyme

leaves picked, plus extra to serve
1l hot vegetable stock
pinch of salt

and sugar
50g crème fraîche

plus extra to serve

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Nutrition: per serving

kcal233
fat10g

low
saturates4g
carbs26g
sugars10g
fibre7g
protein10g
salt0.8g

Method

step 1

Heat the oil in a large pan. Fry the onions until softened and starting to turn golden. Stir in the garlic, pumpkin flesh, lentils and thyme, then pour in the hot stock. Season, cover and simmer for 20-25 mins until the lentils and vegetables are tender.
step 2

Meanwhile, wash the pumpkin seeds. Remove any flesh still clinging to them, then dry them with kitchen paper. Heat the 1 tsp oil in a non-stick pan and fry the seeds until they start to jump and pop. Stir frequently, but cover the pan in between to keep them in it. When the seeds look nutty and toasted, add a sprinkling of salt and a pinch of sugar, and stir well.
step 3

Whizz the cooked pumpkin mixture with a hand blender or in a food processor until smooth, then add the crème fraîche and whizz again. Taste for seasoning.
step 4

Serve with a spoonful of crème fraîche, a few thyme leaves and the toasted seeds scattered on top.

RECIPE TIPS

IS PUMPKIN HEALTHY?

Pumpkin is rich in vital vitamins and minerals. Discover what makes pumpkin so good for you by reading our guide to the health benefits of pumpkin, plus the best healthy pumpkin & squash recipes.

Recipe from Good Food magazine, October 2013

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A star rating of 4.6 out of 5.95 ratings

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