Creamy Pumpkin & Lentil Soup

Creamy Pumpkin & Lentil Soup
about 1 year ago

Whether you're carving a Halloween pumpkin or bought a squash, you can use the plentiful flesh and seeds in this soup.

Fall weather is upon us and what a great time it is when pumpkins and a beautiful variety of squashes are plentiful which makes it such a great time for a warming soup.

Creamy Pumpkin & Lentil Soup


1 tbsp olive oil plus 1 tsp

2 onions chopped

2 garlic cloves, chopped

Approx. 800g chopped pumpkin flesh, plus the seeds

100g split red lentils

½ small pack thyme leaves picked, plus extra to serve

1 cup hot vegetable stock

pinch of salt and sugar

50g crème fraîche, plus extra to serve

Healthy Tips Burlington

Creamy Pumpkin Soup

What is crème fraîche?

A type of thick cream made from heavy cream with the addition of buttermilk, sour cream, or yogurt. Sour cream may be substituted and the result will just be slightly more sour.

Heat the oil in a large pan. Fry the onions until softened and starting to turn golden. Stir in the garlic, pumpkin flesh, lentils and thyme, then pour in the hot stock.

Season and cover. Simmer for 20-25 mins until the lentils and vegetables are tender.

Meanwhile, wash the pumpkin seeds. Remove any flesh still clinging to them, then dry them with kitchen paper. Heat the 1 tsp oil in a non-stick pan and fry the seeds until they start to jump and pop. Stir frequently but cover the pan in between to keep them in it. When the seeds look nutty and toasted, add a sprinkling of salt and a pinch of sugar, and stir well.

Whizz the cooked pumpkin mixture with a hand blender or in a food processor until smooth, then add the crème fraîche and whizz again. Taste for seasoning.

Serve with a spoonful of crème fresh, a few thyme leaves and the toasted seeds scattered on top.