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Name: Pumpkin and Lentil Soup
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1
Cuisine: not set
Ingredients: 2 tbsp extra virgin olive oil; 1 onion, finely diced; 4 clove garlic cloves peeled and crushed; 800 ml vegetable stock (see Notes); 400 g butternut pumpkin (squash) peeled, deseeded and cubed; 2 x 400g tin chopped tomatoes; 1 x 400g tin green lentils rinsed well and drained (see Notes); 1 head broccoli cut into florets; 60 g parmesan cheese grated (see Notes); Fresh parsley chopped; Sea salt; Black pepper

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INGREDIENTS

2 tbsp extra virgin olive oil
1 onion, finely diced
4 clove garlic cloves ; peeled and crushed
800 ml vegetable stock ; (see Notes)
400 g butternut pumpkin (squash) ; peeled, deseeded and cubed
2 x 400g tin chopped tomatoes
1 x 400g tin green lentils ; rinsed well and drained (see Notes)
1 head broccoli cut into florets
60 g parmesan cheese ; grated (see Notes)
Fresh parsley ; chopped
Sea salt
Black pepper

INSTRUCTIONS

Heat a saucepan over medium heat. Add the olive oil, onion and garlic. Cook until the onion starts to soften, approx. 5 minutes.

Add the stock, pumpkin (squash), tomatoes and the lentils and bring to the boil. Reduce heat and simmer for 15 minutes, or until pumpkin (squash) is tender, stirring occasionally. Add the broccoli and simmer for an additional 5 minutes. You may choose to blitz soup with a hand blender until smooth or leave chunky.

Serve half over two bowls, season and top with parsley and parmesan. Refrigerate the remainder in an air-tight container.

Leftover Tip: The leftover portion can be saved in the fridge for up to 3 days or in the freezer for up to 2 months. When you are ready to eat, defrost and reheat the remaining portion, season and serve with parsley and parmesan to garnish.

Notes:

To ensure this recipe is gluten-free, please check the label of the vegetable stock to ensure there are no sources of gluten.

Drain and rinse all canned lentils prior to use (the drained liquid usually contains starch and salt, which is not required).

Drained weights and calories of tinned ingredients will vary (sometimes significantly) from brand to brand. The drained weight of tinned lentils in this recipe equates to approx. 240g/8.4oz and 248 calories.

Switch tinned lentils for dry - 110g of dry lentils is the equivalent to the tin in this recipe, add at the same step of the recipe.

Some brands of cheese (including parmesan) may contain rennet so are not strictly vegetarian. Check the product you buy uses vegetarian ingredients. Brands vary, it is always important to read labels first.

NOTES

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Pumpkin and Lentil Soup

2 tbsp extra virgin olive oil
1 onion, finely diced
4 clove garlic cloves peeled and crushed
800 ml vegetable stock (see Notes)
400 g butternut pumpkin (squash) peeled, deseeded and cubed
2 x 400g tin chopped tomatoes
1 x 400g tin green lentils rinsed well and drained (see Notes)
1 head broccoli cut into florets
60 g parmesan cheese grated (see Notes)
 Fresh parsley chopped
 Sea salt
 Black pepper

Heat a saucepan over medium heat. Add the olive oil, onion and garlic. Cook until the onion starts to soften, approx. 5 minutes.
Add the stock, pumpkin (squash), tomatoes and the lentils and bring to the boil. Reduce heat and simmer for 15 minutes, or until pumpkin (squash) is tender, stirring occasionally. Add the broccoli and simmer for an additional 5 minutes. You may choose to blitz soup with a hand blender until smooth or leave chunky.
Serve half over two bowls, season and top with parsley and parmesan. Refrigerate the remainder in an air-tight container.
Leftover Tip: The leftover portion can be saved in the fridge for up to 3 days or in the freezer for up to 2 months. When you are ready to eat, defrost and reheat the remaining portion, season and serve with parsley and parmesan to garnish.

Notes:

To ensure this recipe is gluten-free, please check the label of the vegetable stock to ensure there are no sources of gluten.
Drain and rinse all canned lentils prior to use (the drained liquid usually contains starch and salt, which is not required).
Drained weights and calories of tinned ingredients will vary (sometimes significantly) from brand to brand. The drained weight of tinned lentils in this recipe equates to approx. 240g/8.4oz and 248 calories.
Switch tinned lentils for dry - 110g of dry lentils is the equivalent to the tin in this recipe, add at the same step of the recipe.
Some brands of cheese (including parmesan) may contain rennet so are not strictly vegetarian. Check the product you buy uses vegetarian ingredients. Brands vary, it is always important to read labels first.

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Nutrition

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Serving Size: 1 (1293g)
Recipe Makes: 1

Calories: 624
Calories from Fat: 275 (44%)

Amt Per Serving		% DV

	Total Fat 30.6g	41 %
	Saturated Fat 12.3g	61 %
	Monounsaturated Fat 14.5g
	Polyunsanturated Fat 2.3g
Cholesterol 52.8mg		16 %
Sodium 4693.3mg		162 %
Potassium 1585.8mg		42 %
Total Carbohydrate 66.3g		19 %
	Dietary Fiber 8.6g	34 %
	Sugars, other 57.7g
Protein 28.5g		41 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 624

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