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 Red
lentil and Pumpkin soup
Serves
6-8
(recipe from our managing editor, Dr A Kouris-Blazos)
Ingredients
- 1 cup red lentils, uncooked (these do
not need soaking)
- 2 litres cold water
- 2 celery sticks + leaves, finely chopped
- 1 cup shredded pumpkin
- 4 cloves garlic, crushed
- 2 medium onions, finely chopped
- 2 tablespoons tomato paste (optional)
- 2 tablespoons plain flour
- 1/2 teaspoon nutmeg OR tablespoon mild
paprika
- black pepper
- 2 vegetable based stock cubes (e.g Massel
chicken style)
- 1/3 cup chopped dill (optional)
- iodised salt (at the end of cooking
according to taste)
- 2 tablespoons extra virgin olive oil
- 200ml reduced fat coconut milk (instead
of cream) (optional)
Method
- Heat oil in a large saucepan on medium
heat
- Add garlic, onion, celery and cook till
soft
- Stir in flour, paprika/nutmeg stock
powder - cook for 2 minutes
- Stir in water and tomato paste
- Add lentils, pumpkin and dill and simmer
for about 45-60 minutes
- Lightly blend soup for a few seconds
to remove large lumps and add coconut
milk
instead of cream (this will add a lovely
flavour to the soup).
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