Roasted Pumpkin and Red Lentil Soup
Ingredients
- 800 g culinary pumpkin peeled, deseeded and cut into 2–3 cm chunks; prepared weight
- 3 tbsp olive oil 45 ml, divided; plus a little to serve if desired
- 1 large onion about 200 g, finely chopped
- 3 garlic cloves finely chopped
- 2 tsp ground cumin
- 1 tsp ground coriander
- 0.5 tsp mild smoked paprika
- 150 g split red lentils picked over and rinsed
- 1.2 litres vegetable stock preferably lower-salt; check dietary and allergen labels
- 1 tbsp lemon juice 15 ml, plus more to taste
- salt and freshly ground black pepper to taste
- 30 g hulled pumpkin seeds to serve
- hot water as needed to adjust consistency
Instructions
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Preheat the oven to 220°C (200°C fan). Toss the prepared pumpkin with 2 tbsp (30 ml) of the oil. Spread in one layer on a large roasting tray, using two trays if crowded. Roast for 30–35 minutes, turning halfway, until browned at the edges and easily pierced with a fork. Allow longer if needed.
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While the pumpkin roasts, heat the remaining 1 tbsp (15 ml) oil in a large saucepan over medium-low heat. Cook the onion for 8–10 minutes, stirring, until soft. Add the garlic, cumin, coriander and smoked paprika; stir for 1 minute without letting them burn.
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Add the rinsed lentils and vegetable stock. Bring to the boil, then simmer gently for 20–25 minutes, partly covered, stirring along the bottom occasionally, until the lentils are completely soft and breaking down. Follow any specific packet instructions and add a splash of water if necessary.
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Meanwhile, toast the pumpkin seeds in a dry frying pan over medium heat for 2–3 minutes, shaking frequently, until fragrant and beginning to pop. Transfer to a plate.
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Add the tender roasted pumpkin to the lentils. Remove from the heat and blend with a stick blender, keeping the blade submerged. If using a jug blender, follow its hot-liquid safety instructions, cool as directed, work in small batches and vent steam; never use a sealed smoothie blender for hot soup.
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Stir in the lemon juice. Add hot water a little at a time to reach a thick but pourable consistency. Return to the hob and heat until steaming hot throughout, stirring. Taste and season with salt, pepper and a little more lemon if needed.
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Divide between four bowls and finish with the toasted seeds and, if desired, a little olive oil. Serve with bread of your choice.
Recipe Notes
Timing assumes the lentils simmer while the pumpkin roasts; allow longer if either is not tender. Buy roughly 1.1–1.3 kg whole pumpkin for 800 g prepared flesh. Butternut squash can replace pumpkin at the same prepared weight. Use split red lentils, not whole green or brown lentils. Bread and extra serving oil are optional.
Cool in shallow containers and refrigerate within 2 hours at 5°C or below; eat within 48 hours. Freeze promptly for up to 3 months for best quality. Defrost in the fridge and use within 24 hours of full defrosting. Reheat once until steaming hot throughout, stirring and adding water as needed. Store seeds separately and add when serving.
Use vegan stock for a vegan soup and verified gluten-free stock and bread if required. Check stock labels for celery and other allergens. No nutrition values have been calculated.