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Creamy pumpkin & lentil soup

Creamy pumpkin & lentil soup

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Rating: 5 out of 5.66 ratings
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

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

  • Freezable
  • Gluten-free
  • Healthy
  • Vegetarian
Nutrition: per serving
HighlightNutrientUnit
kcal233
low infat10g
saturates4g
carbs26g
sugars10g
fibre7g
protein10g
salt0.8g
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Ingredients

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.

Goes well with

Recipe from Good Food magazine, October 2013

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Rating: 5 out of 5.66 ratings
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