Creamy pumpkin & lentil soup

A bowl of food 5:2 Diet Recipes

Preparation and cooking time

  • Prep:15 mins
  • Cook:35 mins
  • 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

Nutrient Unit
kcal 233
fat 10g
saturates 4g
carbs 26g
sugars 10g
fibre 7g
protein 10g
salt 0.8g

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
Trending:
Broccoli and kale green soup

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
Trending:
Thai prawns with pineapple & green beans

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.

Rate article
( No ratings yet )