Red lentil and pumpkin soup

Red lentil and pumpkin soup


For budget-friendly comfort food you cant go past this filling pumpkin soup.

The ingredient of Red lentil and pumpkin soup

  1. Olive oil spray
  2. 1 brown onion, finely chopped
  3. 2 garlic cloves, crushed
  4. 1 teaspoon finely grated fresh ginger
  5. 2 teaspoons curry powder
  6. 1kg butternut pumpkin, peeled, deseeded, cut into 1cm-pieces
  7. 175g (3/4 cup) red lentils, rinsed
  8. 1.25L (5 cups) water
  9. 1 Massel vegetable stock cube
  10. 90g (1/3 cup) low-fat natural yoghurt
  11. Fresh coriander leaves, to serve

The instruction how to make Red lentil and pumpkin soup

  1. Heat a large saucepan over medium-low heat. Spray with olive oil spray. Add the onion and cook, for 5 minutes or until soft. Add the garlic, ginger and curry powder and cook, stirring, for 1 minute or until aromatic.
  2. Add the pumpkin, lentils, water and stock cube. Bring to the boil. Reduce heat to low. Simmer, partially covered, for 15-20 minutes or until the pumpkin and lentils are soft. Set aside to cool.
  3. Ladle half the lentil mixture into the jug of a blender and blend until smooth. Transfer to a clean saucepan. Repeat with the remaining lentil mixture.
  4. Place the soup over medium heat and cook, stirring, for 3 minutes or until heated through. Season with pepper. Ladle among serving bowls. Top with the yoghurt and coriander to serve.

Nutritions of Red lentil and pumpkin soup

calories: 239 calories
calories: 3 grams fat
calories: 1 grams saturated fat
calories: 34 grams carbohydrates
calories: 18 grams protein
calories: NutritionInformation

You may also like