
Roast pumpkin and lentil soup
Roast pumpkin soup is a great winter warmer, the lentils will help keep you full too. Roasting the pumpkin first brings a delicious depth of flavour to this soup.

SERVES4
TIME TO MAKE1 - 2 hours
MEAL TYPEDinner
TIME TO MAKE1 - 2 hours
MEAL TYPEDinner
Find more great recipes and view nutritional information for this recipe on our website.
Method
- Pre-heat oven to 225°C
- Spread the pumpkin out on a roasting tray and mix through 1 Tbsp oil to coat
- Cook for approximately 25 minutes or until browned and cooked through, then remove from oven
- Heat a large saucepan over a medium heat with the remaining oil and add the onion and cook until soft and lightly browned
- Add garlic, ginger and curry powder and cook for a further minute, stirring constantly
- Add lentils and water
- Simmer gently for approximately 30 minutes or until the lentils are soft
- Add pumpkin and bring to a simmer then remove from the heat
- Puree until smooth
- Garnish with yoghurt and coriander.
- 2 1/2 cupspeeled and diced pumpkin
- 2 tbspoil
- 1onion, chopped
- 2 clovesgarlic, crushed
- 1 tbspfresh ginger, chopped
- 1 cupdried red lentils
- 4 cupswater
- 2 tspcurry powder
- 1/2 cupplain unsweetened yoghurt
- 2 tbspchopped coriander
Per serve
- Energy1029kJ
- Total Fat8.1g
- Saturated Fat0.8g
- Total Carbohydrate38.0g
- Sugars6.2g
- Dietary Fibre8.3g
- Sodium27mg
- Protein12.8g
Method
- Pre-heat oven to 225°C
- Spread the pumpkin out on a roasting tray and mix through 1 Tbsp oil to coat
- Cook for approximately 25 minutes or until browned and cooked through, then remove from oven
- Heat a large saucepan over a medium heat with the remaining oil and add the onion and cook until soft and lightly browned
- Add garlic, ginger and curry powder and cook for a further minute, stirring constantly
- Add lentils and water
- Simmer gently for approximately 30 minutes or until the lentils are soft
- Add pumpkin and bring to a simmer then remove from the heat
- Puree until smooth
- Garnish with yoghurt and coriander.
Ingredients
- 2 1/2 cupspeeled and diced pumpkin
- 2 tbspoil
- 1onion, chopped
- 2 clovesgarlic, crushed
- 1 tbspfresh ginger, chopped
- 1 cupdried red lentils
- 4 cupswater
- 2 tspcurry powder
- 1/2 cupplain unsweetened yoghurt
- 2 tbspchopped coriander
Ingredients
- 2 1/2 cupspeeled and diced pumpkin
- 2 tbspoil
- 1onion, chopped
- 2 clovesgarlic, crushed
- 1 tbspfresh ginger, chopped
- 1 cupdried red lentils
- 4 cupswater
- 2 tspcurry powder
- 1/2 cupplain unsweetened yoghurt
- 2 tbspchopped coriander
Nutrition Facts
Per serve
- Energy1029kJ
- Total Fat8.1g
- Saturated Fat0.8g
- Total Carbohydrate38.0g
- Sugars6.2g
- Dietary Fibre8.3g
- Sodium27mg
- Protein12.8g
Method
- Pre-heat oven to 225°C
- Spread the pumpkin out on a roasting tray and mix through 1 Tbsp oil to coat
- Cook for approximately 25 minutes or until browned and cooked through, then remove from oven
- Heat a large saucepan over a medium heat with the remaining oil and add the onion and cook until soft and lightly browned
- Add garlic, ginger and curry powder and cook for a further minute, stirring constantly
- Add lentils and water
- Simmer gently for approximately 30 minutes or until the lentils are soft
- Add pumpkin and bring to a simmer then remove from the heat
- Puree until smooth
- Garnish with yoghurt and coriander.
Heart disease is New Zealand’s single biggest killer
You can save lives by funding research