Roasted Lentil and Pumpkin Soup


The roasting of the pumpkin and the light frying of the onions gives this soup a rich flavour.

To save oven time, cut your pieces of pumpkin quite small. They are baked enough when they are just starting to go brown.

This is quite a hearty soup and is ideal for lunch with some fresh crusty bread


Wholesome recipe for pumpkin soup with the addition of orange lentils









Preparation time: 15 minutes
Cooking time: 2 hours
Quantity: Serves 8

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1 kilogram of Kent or Butternut pumpkin
1 tablespoon oil plus 1 tablespoon extra
2 medium sized onions, chopped roughly
2 cloves of garlic, sliced roughly
1 cup orange lentils
2 litres of boiling water
3 teaspoons chicken or vegetable stock powder
Salt and pepper



Pre-heat oven to 200 degrees Celsius.

Peel the pumpkin and chop into pieces. Brush with oil and roast for approximately an hour.

Whilst the pumpkin is roasting, cook the onions and garlic in the remaining oil in a large saucepan. Cook until turning a light golden colour. Remove pan from heat.

When pumpkin is cooked add it to the pan with the lentils, water and stock powder. Cook gently for about an hour until the lentils have virtually dissolved. Blend the soup with a stick blender until smooth. Add salt and pepper to taste.


Food Facts:

Pumpkins are from the gourd family. Antarctica is the only continent where pumpkins won't grow. Pumpkin carving was brought to America by the Irish. Back home in Ireland they used to carve turnips but in the US it was easier for them to use pumpkins. Pumpkins are 90 % water. They contain high amounts of Vitamin A, beta carotene and potassium. They are a diuretic as well as a laxative. Pumpkins can be used in soups, breads and desserts and their seeds can be roasted as they are very tasty and nutritious.

Lentils are one of our oldest foods. They originated in Asia and North Africa and are still grown there as well as in France and Italy. They are rich in B Vitamins which boost our immune systems. Lentils can help boost energy, they are rich in fibre and are full of anti-carcinogenic phyto chemicals. Their colours range from yellow to red-orange to green, brown or even black. Canada is the largest export producer of lentils in the world.



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