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One pot pumpkin soup with apple, lentils and chickpeas
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One pot pumpkin soup with apple, lentils and chickpeas

This is the ultimate soup for autumn and winter full of seasonal flavours and a touch of sweetness and spice. The squash/pumpkin, lentils, leek, chickpeas and apple give you 3-4 portions of your 5 a day. Its a healthy but hearty soup that will warm your cockles as the temperature drops. For extra nutrition add some toasted pumpkin seeds on top!
Prep Time15 minutes
Cook Time30 minutes
Course: Main Course
Cuisine: British
Keyword: autumn, butternut squash, chickpeas, lentils, one pot, pumpkin, Soup, winter
Servings: 4 people
Calories: 378kcal
Cost: £5

Equipment

  • Saucepan with lid
  • Knife
  • Chopping board
  • Stirring spoon
  • Ladle

Ingredients

  • 1 tsp Olive oil To reduce calories and fat you can use an olive oil spray
  • 800 grams Pumpkin or butternut squash It tastes better with chopped butternut squash but still turned out great when I made this with leftover pumpkin guts from halloween.
  • 1 leek or onion sliced or chopped
  • 1 tin chickpeas drain and rinse
  • 4 slices bread sourdough bread works really well with this recipe
  • 1 apple cored and chopped
  • 65 grams dried red lentils don't forget to rinse
  • 1.2 litre stock
  • 1/2 lemon juice
  • Salt and pepper To taste
  • 2 tsp ground cumin
  • 125 grams greek or natural yogurt Go fat free if you want to reduce fat. Switch to dairy-free or vegan if required.
  • 3 cloves garlic chopped or minced

Instructions

  • Chop the onion or slice the leek. Chop or mince the garlic. Chop the butternut squash or pull out the pumpkin guts (separate out the seeds) and chop any big bits.
    One pot pumpkin soup with apple, lentils and chickpeas - pumpkin guts
  • Heat oil in a pan and then soften garlic and leek/onion.
    One pot pumpkin soup with apple, lentils and chickpeas - softening the onion and garlic
  • Add the cumin and fry for a couple of minutes.
  • Add squash/pumpkin, lentils, chickpeas and apple and stir until covered in the spices.
  • Add stock, bring to a boil and then simmer. Cover and cook for around 15-20 minutes or until the squash/pumpkin and apple are no longer hard.
    One pot pumpkin soup with apple, lentils and chickpeas - pre-blended soup
  • Puree the soup with a hand blender or put in a food processor until smooth.
  • Mix yoghurt and lemon juice. Season with salt and pepper.
  • Serve up soup, mix in a swirl of the yoghurt mix on top and serve with toast of your choice - we used cheesy sourdough which was delicious.
    One pot pumpkin soup with apple, lentils and chickpeas
  • If you have used pumpkin guts, roast with salt and pepper in the oven and you can sprinkle them on top of the soup or eat as a snack later.
  • Enjoy!