Healthy Pumpkin and Red Lentil Soup
Equipment
- 1 Large Cooking Pot – a hand blender is recommended to blend the soup until smooth and creamy.
Ingredients
- 4 tsp coarse sea salt
- 2 onions sliced
- 500 g split red lentils
- 500 g pumpkin cubed
- 500 g sweet potatoes cubed
- 250 g green beans cut
- ½ head broccoli cut
- ½ head cauliflower cut
- 5 tbsp extra virgin olive oil
- Water to fill approximately half the cooking pot.
- ¼ tsp Crushed garlic (to taste)
- ¼ tsp Peri-peri, cayenne pepper or chilli powder (to taste)
Instructions
- Add water to fill approximately half the cooking pot.
- Add all the vegetables and split red lentils to the pot.
- Cover and boil for approximately 20 to 30 minutes, or until all the vegetables are soft.
- Remove the pot from the heat.
- Add the extra virgin olive oil.
- Blend the soup until smooth and creamy using a hand blender.
- Serve warm. Just before serving, add the crushed garlic and peri-peri, cayenne pepper or chilli powder to taste and stir well.
Notes
Main Nutritional Benefits
This soup is rich in:• fibre
• plant protein
• antioxidants
• complex carbohydrates
• healthy fats
• vitamins
• minerals
Key Vitamins and Minerals
Pumpkin
Rich in:• Vitamin A
• beta-carotene
• antioxidants Health benefits:
• supports eye health
• supports immune function
• promotes healthy skin
Red Lentils
Rich in:• plant protein
• iron
• magnesium
• folate
• fibre Health benefits:
• supports muscle recovery
• promotes digestive health
• supports heart health
• helps maintain stable energy levels.
Sweet Potatoes
Rich in:• Vitamin A
• Vitamin C
• potassium
• fibre Health benefits:
• supports immunity
• supports digestive health
• provides sustained energy.
Broccoli
Rich in:• Vitamin C
• Vitamin K
• folate
• antioxidants Health benefits:
• supports immune health
• supports bone health
• contains anti-inflammatory compounds.
Cauliflower
Rich in:• fibre
• Vitamin C
• antioxidants Health benefits:
• supports digestive health
• supports overall wellness.
Green Beans
Rich in:• fibre
• Vitamin K
• folate Health benefits:
• supports heart health
• supports digestive health.
Extra Virgin Olive Oil
Rich in:• healthy monounsaturated fats
• antioxidants. Health benefits:
• supports cardiovascular health
• anti-inflammatory properties.
RECIPE NOTES
• This soup can be refrigerated and enjoyed over several days.• The soup may also be frozen in portions.
• For a creamier texture, blend thoroughly until smooth.
• This recipe forms part of a healthy Mediterranean-style eating pattern.
• Salt quantities may be adjusted according to personal preference.
DISCLAIMER
Nutritional information is approximate and intended for general informational purposes only.Frequently Asked Questions
Is pumpkin and red lentil soup healthy?
Yes. Pumpkin and red lentil soup is rich in fibre, vitamins, antioxidants and plant protein, making it an excellent healthy meal option.
Are red lentils a good source of protein?
Yes. Red lentils are an excellent source of plant-based protein, fibre, iron and magnesium.
Can pumpkin and red lentil soup be frozen?
Yes. This soup freezes very well and can be stored in portions for future meals.
Is this soup suitable for a Mediterranean-style diet?
Yes. The recipe includes vegetables, lentils and extra virgin olive oil, which are all commonly associated with the Mediterranean diet.
How long does homemade pumpkin and lentil soup last in the fridge?
Homemade pumpkin and lentil soup can generally be refrigerated for approximately 3 to 5 days when stored in an airtight container. You can safely freeze this homemade vegetable soup for up to 3 months for optimal taste and quality. While it remains safe to eat indefinitely if kept at a continuous sub-zero temperature, the texture and flavor profile of these specific ingredients will begin to deteriorate after 90 days
Why is extra virgin olive oil added after cooking?
Adding extra virgin olive oil after cooking helps preserve some of its flavour and nutritional properties.
Discover more from FitFunFusion.com
Subscribe to get the latest posts sent to your email.
