CREAMY PUMPKIN & LENTIL SOUP
Whether you're carving a Halloween pumpkin or have picked up a cheap squash, use the plentiful flesh and seeds in this soup
Provided by Sara Buenfeld
Categories Lunch, Soup
Time 50m
Number Of Ingredients 9
Steps:
- 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.
- 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.
- 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.
- Serve with a spoonful of crème fraîche, a few thyme leaves and the toasted seeds scattered on top.
Nutrition Facts : Calories 233 calories, Fat 10 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 26 grams carbohydrates, Sugar 10 grams sugar, Fiber 7 grams fiber, Protein 10 grams protein, Sodium 0.8 milligram of sodium
PUMPKIN-LENTIL SOUP
I was really craving a hot delicious soup-something filling and healthy. I looked around my kitchen for a few ingredients, then created this recipe. Pumpkin adds creamy richness and body. -Amy Blom, Marietta, Georgia
Provided by Taste of Home
Categories Lunch
Time 1h
Yield 6 servings.
Number Of Ingredients 12
Steps:
- In a 6-qt. stockpot, bring first six ingredients to a boil. Cook, covered, over medium heat until lentils are tender, 20-25 minutes., Stir in beans, pumpkin, salsa and salt until blended; return to a boil. Reduce heat; simmer, uncovered, 20 minutes, stirring occasionally. Stir in spinach; cook until wilted, 3-5 minutes.
Nutrition Facts : Calories 244 calories, Fat 1g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 857mg sodium, Carbohydrate 44g carbohydrate (6g sugars, Fiber 11g fiber), Protein 15g protein.
PUMPKIN AND LENTIL SOUP
I was clearing out all the supermarket recipe leaflets and cards and all the cut out recipes that kept piling up in my kitchen. I thought I'd post the ones that I liked the look and sound of here, to share and for future reference. This way you might find something you like and my kitchen gets decluttered! If you try it before me let me know what you think. This one is from the monthly Asda magazine. It's cheap to make and sounds delicious, I think. The weight of the pumpkin refers to it peeled and deseeded.
Provided by -Sylvie-
Categories Vegetable
Time 50m
Yield 4-6 serving(s)
Number Of Ingredients 10
Steps:
- In a large heavy based soup pot, heat the oil and fry the onions till soft over a low-medium heat.
- Stir in the spices and fry for another 1-2 minutes.
- Add the pumpkin, potato, lentils and stock.
- Bring to the boil, cover and simmer for half an hour. Stirr occasionally.
- Puree the soup using a handheld blender or food processor.
- Re-heat if necessary and serve garnished with croutons and chopped parsley or cilantro.
Nutrition Facts : Calories 275.9, Fat 8, SaturatedFat 1.1, Sodium 8.8, Carbohydrate 42.3, Fiber 6.5, Sugar 3.1, Protein 12
CURRIED LENTIL AND PUMPKIN SOUP
Make and share this Curried Lentil and Pumpkin Soup recipe from Food.com.
Provided by JustJanS
Categories Lentil
Time 55m
Yield 6-8 serving(s)
Number Of Ingredients 8
Steps:
- Heat the oil in a heavy based saucepan over medium heat.
- Add the onion and garlic, and cook until the onion is softened, about 5 minutes.
- Stir in the curry powder and cook, stirring for a further 30 seconds.
- Add the remain ingredients, except the yogurt or sour cream.
- Stir until well combined then bring to the boil.
- Reduce the heat and cook, partially covered for about 30 minutes sirring occasionally until the pumpkin is tender.
- Serve in bowls with a dollop of yoghurt or sour cream.
Nutrition Facts : Calories 327, Fat 3.7, SaturatedFat 0.6, Sodium 16.2, Carbohydrate 64.8, Fiber 11.6, Sugar 7.2, Protein 15.2
PUMPKIN LENTIL SOUP
Make and share this Pumpkin Lentil Soup recipe from Food.com.
Provided by mileen
Categories Pumpkin
Time 40m
Yield 1 bowl, 6 serving(s)
Number Of Ingredients 13
Steps:
- Cook the lentils in the water with bullion until al dente, then add the pumpkin and spinach. In a separate skillet cook the onion in the olive oil until translucent, then add the spices. Stir for a few minutes and then add to the soup. Puree the soaked sundried tomatoes in a blender, then add half the soup and puree for another 30 seconds. Add back in and then stir in the coconut milk. Season to taste.
- Note: If using So Delicious Coconut milk, the calories come to 207 per bowl. I like using this brand because it is low calorie and still gives a wonderful creamy texture to soups.
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- Mix the pumpkin or sweet potato with 2 Tbsp olive oil and some salt and pepper. Roast until softened but not too brown, 20-30 minutes or more, depending on the size of your cubes.
- Meanwhile, fry the onion in the remaining 2 Tbsp olive oil over a medium heat until softened but not browned, 10-12 minutes. Stir regularly. Add tomato paste, 2 tsp Aleppo pepper, lentils and some salt and pepper. Stir well. Add water, stir again. Put the lid on and bring to the boil. Once boiling, turn the heat to low and leave to simmer until the lentils are cooked and mushy, 10-15 minutes.
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4.9/5 Total Time 55 minsCategory SoupsCalories 324 per serving
- 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.
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