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Red Lentil and Pumpkin Soup

posted Jul 14, 2015, 4:22 AM by Rebecca Smith   [ updated Jul 14, 2015, 4:23 AM ]

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

Step 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.

Step 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.

Step 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.

Step 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.

Serves 4


Energy: 1000Kj fat: 3g carbs: 34g protein:18g