Creamy pumpkin & lentil soup

Vegetarian
Gluten Free
Health score
38%
Creamy pumpkin & lentil soup
50 min.
4
233kcal

Suggestions


Indulge in the heartwarming flavors of autumn with our Creamy Pumpkin & Lentil Soup, the perfect dish for cozy evenings and gatherings alike. This vegetarian and gluten-free delight showcases the vibrant colors and rich textures of pumpkin, harmoniously blended with nutritious red lentils. Ready in just 50 minutes, it serves up to four, making it an ideal starter or a satisfying snack.

The rich orange hue of the pumpkin beckons you to savor each spoonful, while the earthy notes of thyme and garlic enhance the dish's comforting aroma. The added twist of toasted pumpkin seeds provides a delightful crunch, elevating this soup beyond the ordinary. Whether you’re looking for a nourishing meal to warm your soul or an elegant antipasti to impress your guests, this soup ticks all the boxes.

With each bowl, you’ll be enjoying a nourishing experience packed with 233 calories per serving, allowing you to relish the flavors without the guilt. The creamy texture, complemented by a dollop of crème fraîche and a sprinkle of fresh thyme, offers a luxurious finish that will have everyone coming back for seconds. Don’t miss out on this delightful recipe that celebrates the essence of seasonal produce while being easy to prepare. Embrace the comfort of homemade soup and dive into this creamy, flavorful journey today!

Ingredients

  • tbsp olive oil 
  •  onion chopped
  •  garlic clove chopped
  • 800 pumpkin chopped
  • 100 lentils split red
  • 0.5 small thyme leaves leaves picked
  • vegetable stock hot
  • pinch salt 
  • 50 crème fraîche 

Equipment

  • food processor
  • frying pan
  • immersion blender

Directions

  1. 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.
  2. Meanwhile, wash the pumpkin seeds.
  3. Remove any flesh still clinging to them, then dry them with kitchen paper.
  4. 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.
  5. Whizz the cooked pumpkin mixture with a hand blender or in a food processor until smooth, then add the crme frache and whizz again. Taste for seasoning.
  6. Serve with a spoonful of crme frache, a few thyme leaves and the toasted seeds scattered on top.

Nutrition Facts

Calories233kcal
Protein15.4%
Fat23.64%
Carbs60.96%

Properties

Glycemic Index
60.9
Glycemic Load
13.17
Inflammation Score
-10
Nutrition Score
21.032173776108%

Flavonoids

Catechin
0.09mg
Apigenin
0.01mg
Luteolin
3.33mg
Isorhamnetin
2.76mg
Kaempferol
0.36mg
Myricetin
0.04mg
Quercetin
11.19mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:232.72kcal
11.64%
Fat:6.45g
9.93%
Saturated Fat:1.91g
11.96%
Carbohydrates:37.44g
12.48%
Net Carbohydrates:27.83g
10.12%
Sugar:10.91g
12.12%
Cholesterol:7.38mg
2.46%
Sodium:1012.89mg
44.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.46g
18.92%
Vitamin A:17649.72IU
352.99%
Folate:163.05µg
40.76%
Fiber:9.61g
38.44%
Manganese:0.68mg
34.1%
Potassium:1021.49mg
29.19%
Vitamin C:23.95mg
29.03%
Vitamin B1:0.35mg
23.27%
Phosphorus:228.63mg
22.86%
Copper:0.41mg
20.63%
Iron:3.68mg
20.42%
Vitamin E:2.81mg
18.71%
Vitamin B2:0.31mg
18.28%
Vitamin B6:0.35mg
17.36%
Magnesium:61.83mg
15.46%
Zinc:1.99mg
13.26%
Vitamin B5:1.25mg
12.5%
Vitamin B3:1.94mg
9.7%
Calcium:84.54mg
8.45%
Vitamin K:5.99µg
5.7%
Selenium:3.63µg
5.18%