THE FITBUG RECIPE BOOK

Posted 16 December 2008

Pumpkin and Lentil Soup

Soups are essential winter fuel - not only are they warming but they can make a very healthy contribution towards your diet and can count towards your five a day. This yummy pumpkin and lentil soup is a real winner - if you can't find pumpkin you can use squash instead.

Nutritional Benefits

Pumpkin is a great source of beta carotene, which the body converts to vitamin A and uses to keep our skin healthy and immune system strong. Lentils are a low fat source of protein and fibre meaning this soup is not just delicious but filling too.

Serves 4 (generous servings) Calories per serving: 160

Ingredients:

Serves 6

• 1 tbsp olive or rapeseed oil
• 2 fat garlic gloves
• 1 large white onion, thinly sliced
• 1 tsp ground cumin
• 1 tsp ground coriander
• 750g pumpkin or squash(peeled and deseeded weight)cut into chunks
• 100g split red lentils, rinsed
• black pepper
• 1.2 litres vegetable stock
• handful chopped parsley
• toasted pumpkin seeds and swirl of creme fraiche to serve (optional)

How To...

• 1. Heat the oil in a large saucepan and gently fry the onion and garlic until soft and translucent. Stir in the spices and cook for a further 2-3 minutes.
• 2. Add the pumpkin (or squash) to the pan, stir well and allow to cook for around 5 minutes. Add the lentils and vegetable stock, bring to a simmer and cook for 30 minutes - stir occasionally.
• 3. Using a hand blender or food processor blend the soup until smooth and velvety. Taste and then season with black pepper if necessary. Return to the pan and heat through until piping hot. Serve in bowls garnished with a sprinkle of parsley and a swirl of creme friache/pumpkin seeds.

As promised - this recipe is now available for you to add to your meal plan from the nutrition pages. We'll be adding all future recipes to this section but if there are previous featured recipes you'd like us to add please get in touch