Pumpkin and red lentil soup

Pumpkin and red lentil soup

By
From
Zest
Serves
4-6
Prep
10 mins
Cooking time
30 mins
Photographer
Ian Hofstetter

Croutons always seem to make soup extra-special. It’s easy to make simple ones by just cutting thick slices of toast into cubes. Otherwise cut thick slices of wholegrain bread into cubes and bake them in a moderate oven (180°C) for 5–10 minutes, or until golden brown.

Ingredients

Quantity Ingredient
1 tablespoon olive oil
2 onions, chopped
or 1 leek, thinly sliced
1 rasher rindless bacon, chopped, (optional)
2 garlic cloves, crushed
2 teaspoons curry powder
700g pumpkin, peeled, seeded and chopped
1 carrot, cut into chunks
1 potato, cut into chunks
1/2 cup red lentils
6 cups water or low-salt vegetable stock
2 cups low-fat milk
crusty bread, to serve
parsley, chopped, to serve
croutons, to serve

Method

  1. Heat oil in a large saucepan on high. Sauté the onion, bacon, garlic and curry powder for 2–3 minutes until the onion has softened.
  2. Add the pumpkin, carrot, potato and lentils to the pan and cook, stirring, for 1 minute. Pour on the water or stock and bring to the boil.
  3. Lower the heat and simmer, covered, for 25–30 minutes until the vegetables are very tender.
  4. Purée the mixture using a hand blender or food processor. Stir in the milk.
  5. When ready to serve, reheat the soup gently and serve sprinkled with parsley and a few croutons. Accompany with crusty bread.

Variation

  • This soup is also delicious made with sweet potato. Replace the potato and carrot with 4 sweet potatoes and add a little brown sugar to the pan as they are sautéing.

Super ingredient: Pumpkin

  • A versatile and nutritious vegetable, the pumpkin is a rich source of beta-carotene, which is converted into vitamin A in the body. Beta-carotene is needed for eyesight and is currently being studied for its role as an antioxidant. It helps fight off dangerous free radicals that would otherwise damage cell membranes and DNA genetic material.
Tags:
healthy
diet
low
fat. low-fat. low
calorie
low-calorie
skinny
nutritional
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