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Red lentil, pumpkin and tomato soup
This is the ultimate in a healthy, hearty and warming soup. Perfect for any time of year, and especially when the colder weather comes.
Serves: 4
Time to make: 30 mins
Ingredients
- 2 teaspoons olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 large carrot, grated
- 450g pumpkin, peeled, chopped
- 1 cup dried red lentils, rinsed, drained
- 1 ½ cups liquid salt-reduced vegetable stock
- 3 ½ cups water
- 400g can chopped tomatoes
- 4 slices grainy sourdough bread
- 1 small avocado, sliced
- 1 tablespoon finely chopped fresh flat-leaf parsley
- ⅓ cup low-fat plain yoghurt
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Instructions
1 Heat oil in a large saucepan over a medium heat. Add onion and cook for 5 minutes or until soft. Add garlic, carrot, pumpkin, lentils, stock, water and tomatoes.
2 Bring to the boil then reduce heat and simmer, covered, for 30 minutes or until pumpkin is tender.
3 Remove from heat and purée using a stick blender.
4 Meanwhile, toast bread and top with avocado slices. Sprinkle soup with parsley, swirl in yoghurt and serve with avocado toast.
Variations
- Make it gluten free: Check stock is gluten free and use gluten-free bread and yoghurt.
- Slow cooker variation: This recipe can also be cooked for 6–10 hours in a slow cooker on low.
Check out all our soup recipes here, or see below for our pumpkin soups:
Spiced pumpkin soup with sour cream and chives
HFG tip
- To make the soup your preferred consistency, add more water. The soup thickens a little if made in advance.
- This dish freezes well for up to 1 month.
Nutrition Info (per serve)
-
Calories 428cal
-
Kilojoules 1790kJ
-
Protein 20g
-
Total fat 16g
-
–Saturated fat 3g
-
Carbohydrates 55g
-
–Sugars 12g
-
Dietary fibre 11g
-
Sodium 590mg
-
Calcium 130mg
-
Iron 5.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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LATEST ADVICE
Delicious soup.
I added 2 extra carrots, 4 cups of vegetable stock and one cup of water.
Will definitely make this recipe again.