Red Lentil & Pumpkin Soup
Snuggle up with this winter warmer! Lentils are no longer just a great protein source for vegetarians! They are low in calories and high in nutrients which benefit heart health, stabilize blood sugar, balance cholesterol and aid digestive health. While the pumpkin is packed full of vitamin A to assist vision, especially in dim light. This is what gives pumpkin (and carrots) their orange colour and why your mumma told you to eat your carrots so you can see in the dark!
Serves 4
- 1 Tbls olive oil
- 1 red chilli, remove seeds if you wish to reduce the heat
- 1 onion finely chopped
- 1 tsp coriander seeds, crushed in a mortar and pestle
- 1 tsp turmeric
- 500g butternut pumpkin, roughly chopped into 2cm cubes
- 350g sweet potato, roughly chopped into 2cm cubes
- 125g (1/2 cup) red lentils
- 1.5 liters vegetable stock (or water)
- 1 Tbls tahini
- 50g cashew nuts
- Salt and pepper to season
To serve: Extra cashews, greek yogurt (or coconut cream for vegans) and olive oil to garnish.
Preparation:
1. Heat oil in a large saucepan over medium heat, add the chilli and onion and cook for 3-5 minutes, or until onion turns translucent. Add the coriander seeds and turmeric and toast for a further minute or until fragrant.
2. Reduce the heat to low, add the pumpkin, sweet potato and lentils and toast for another 2 minutes, stirring. Add the stock, increase heat to high and bring to the boil. Once boiling reduce the heat and simmer for 10 minutes or until the vegetables are tender.
4. Stir through the tahini. Process the soup in batches in a blender or with a hand blender, until smooth. Add the cashews, return to heat and cook for a further 10 minutes.
To serve: Transfer to serving bowls and garnish with a few crushed cashews, greek yogurt and olive oil.
Photography by Yasemin Erdodu
