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–+ servings

Pumpkin and red lentil soup

Red lentil soup
High fibre, filling and good source of plant proteins
Print Recipe
Servings 4
Course Soup

Ingredients

  • 1 tbsp olive oil
  • 1 leek washed well and thinly sliced
  •  
    2 cloves garlic crushed
  • 2 tsp ground cumin
  • 1 butternut pumpkin about 1–1.2 kg, peeled, deseeded, chopped
  • 1 green apple peeled and cored, chopped
  •  
    1 cup red lentils rinsed and drained
  • 1 canned chickpeas 400 g, drained and rinsed
  • 4 cups chicken stock 1 L
  •  
    Salt and black pepper to taste

Instructions
 

  • Heat olive oil in a large pot over medium heat. Add leek and cook for 4–5 minutes until softened.
  • Add garlic and cook for 30 seconds, stirring.
  • Add cumin and stir for 30–60 seconds until fragrant.
  • Add pumpkin, green apple, red lentils, chickpeas, and chicken stock. Stir to combine.
  • Bring to the boil, then reduce to a steady simmer. Cook for 20–25 minutes, or until pumpkin and lentils are very soft.
  • Blend until smooth using a stick blender (or carefully transfer to a blender in batches).
  • Taste and season with salt and pepper. If the soup is too thick, loosen with a splash of hot water or extra stock.
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Notes

Optional finishing ideas
  • Add a squeeze of lemon juice for extra brightness.
  • Top with a spoon of chickpeas (reserve a small handful before blending) and extra cracked pepper.
Storage
  • Refrigerate in an airtight container for up to 3–4 days.
  • Freeze in portions for up to 3 months.
Make it gluten free: Use gluten-free stock and serve with gluten-free bread.
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