Red lentil, pumpkin and tomato soup
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Time to make:
$1.89 per serve
(at time of publication)
Full ingredients list:
2 teaspoons olive oil
1 onion, chopped
2 cloves garlic, minced
1 large carrot, grated
450g pumpkin, peeled, chopped
1 cup dried red lentils, rinsed, drained
1 1/2 cups liquid salt-reduced vegetable stock
3 1/2 cups water
400g can chopped tomatoes
4 slices grainy sourdough bread
1 small avocado, sliced
1 tablespoon finely chopped fresh flat-leaf parsley
1/3 cup low-fat plain yoghurt
Nutritional information (per serve)
Instructions and steps:
Step 1 Heat oil in a large saucepan over a medium heat. Add onion and cook for 5 minutes or until soft. Add garlic, carrot, pumpkin, lentils, stock, water and tomatoes.
Step 2 Bring to the boil then reduce heat and simmer, covered, for 30 minutes or until pumpkin is tender.
Step 3 Remove from heat and purée using a stick blender.
Step 4 Meanwhile, toast bread and top with avocado slices. Sprinkle soup with parsley, swirl in yoghurt and serve with avocado toast.
Make it gluten free: Check stock is gluten free and use gluten-free bread and yoghurt.
Slow cooker variation: This recipe can also be cooked for 6–10 hours in a slow cooker on low.
To make the soup your preferred consistency, add more water. The soup thickens a little if made in advance.
This dish freezes well for up to 1 month.
About this recipe
First published: September 2013