Let’s get cosy this weekend with a big ole pot of soup that will warm even the coldest winter day. This Roasted Pumpkin and Lentil Soup is heartwarming, and so easy – it only takes five ingredients!
My Roasted Pumpkin and Lentil Soup is my offering for this week’s 5 Ingredient Friday! My aim with 5 Ingredient Friday is to give you meals that:
- Use 5 ingredients
- Take 30 minutes or under
- Deliver on taste and satisfaction!
My only assumptions for 5 Ingredient Fridays are that you usually have on hand some sort of oil/fat; salt and pepper; water; and garlic and onion <- these are my ‘free ingredients’ that I can use outside my key five ingredients. If you make one of my 5 Ingredient Friday meals share a photo on Instagram and tag me @thoroughly_nourished_life and use the hashtag #5IngredientFriday. I’d love to see if you whip these up!
When I was in hospital my dearest friend Casey brought me pumpkin soup for lunch one day. It was the first food that stayed down (hello extreme nausea) and it soothed both my empty stomach and my heart. The act of someone bringing you soup is so special. There’s so much love in the time it takes to chop, stir, and simmer. That love alone makes for a powerful healing potion. Since I have been home I have made a vegetable soup no less than once a week, and this one has been on the highest rotation – and it’s the easiest, so I wanted to share it with you today so you can bring some nourishing love into your own, or someone else’s life.
I started with a creamy, dreamy Kent pumpkin. These guys are the big green spotty ones that are often sold in quarters. I usually make my pumpkin soup with butternut squash, but after trying it with a Kent I think I might be changing pumpkin soup teams! Once roasted the pumpkin cubes practically melt into a smooth, sweet soup base. You just need to add some garlic olive oil, onion, vegetable stock, cumin, and red lentils and you have a hearty lunch or dinner – or the perfect meal to take to a sick friend or a thoughtful gift for new parents who need some nourishment! Every mouthful of this soup is thick and rich. The cumin adds the perfect warm note to the sweet pumpkin. I love roasting my pumpkin beforehand to give it a richer flavour: roasting draws out the water and concentrates the natural pumpkin sugars and flavours, and it reduces the cooking time substantially. The lentils take a back seat in the flavour department, but they give this soup real staying power with their high protein and fibre content, and their vegetarian source of iron. I finished my soup with a hearty sprinkling of feta, but you could use your favourite toppings and customise these hearty bowls to your family’s taste. Try: chives, sour cream, pumpkin seeds, or a hearty slice of toasted and buttered bread. Whatever takes your fancy.
Roasted Pumpkin and Lentil Soup
vegan | gluten free | super easy | prep time: 5 minutes | cook time: 30 minutes
leftovers keep well in an airtight container in the fridge for up to three days
- 750 grams Kent pumpkin
- 2 tablespoons garlic olive oil
- 1 large brown onion
- 1 cup dry red lentils
- 2 teaspoons ground cumin
- 1/2 teaspoon black pepper
- 4 cups (1 litre) low sodium vegetable stock
- Preheat your oven to 200c (400F) and line a baking tray with baking paper.
- Peel the pumpkin and chop into small (1/2 inch / 1.5cm) dice. Lay on baking paper. Top with 1 tablespoon of garlic olive oil and toss until well combined. Roast for 15 minutes or until cubes are soft and melting. Remove from oven.
- Dice the onion. Add to a large sauce pan with the remaining 1 tablespoon of garlic olive oil and saute until soft and translucent.
- Add lentils, cumin and black pepper and stir well.
- Add roasted pumpkin and vegetable stock. Bring the soup to a boil and reduce to a simmer for 20 minutes. By this time the lentils will be soft and cooked.
- Remove soup from the heat, and use an immersion blender to blend until smooth (or your preferred consistency). Taste and season with a little extra salt, pepper, or cumin if required.
- Serve with desired toppings and enjoy!