Pumpkin and red lentil soup
- 2 tablespoons olive oil, plus extra for drizzling
- 1 onion, coarsely chopped
- 2 cloves garlic, finely chopped
- ½ teaspoon chilli powder
- ¼ teaspoon ground nutmeg
- 1 bay leaf
- 4 fresh lemon thyme sprigs, leaves picked, plus extra to garnish (see tips)
- 4½ cups pumpkin, peeled, deseeded and cut into 3cm cubes (see tips)
- 1 cup dried red lentils, rinsed
- 4 cups reduced-salt vegetable stock
- 4–6 tablespoons each low-fat Greek yogurt and toasted pumpkin seeds, to serve
1 Heat the 2 tablespoons oil in a large, heavy-based saucepan (that has a lid) over a medium heat. Add the onion and cook for 3 min or until slightly softened. Add the garlic, chilli, nutmeg, bay leaf and thyme, then cook for a further 2 min.
2 Add the pumpkin, lentils, stock and 2 cups water, and season with ground black pepper. Bring to the boil, then reduce the heat to a simmer and cover with the lid. Cook for 30 min or until the pumpkin and lentils are tender. Remove the saucepan from the heat.
3 Blend the soup until smooth, adding more water to thin it if necessary. Spoon into bowls, then serve topped with the Greek yogurt, toasted pumpkin seeds, a grind of black pepper, a drizzle of olive oil and extra thyme sprigs.
If you can’t find lemon thyme, use regular thyme instead. You could swap the pumpkin for butternut squash, if you like.
Nutrition Info (per serve)
Total fat 16.1g
–Saturated fat 3g
Dietary fibre 5.7g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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