The Happy Pear's pumpkin, red pepper & lentil soup

The Happy Pear's pumpkin, red pepper & lentil soup

This soup by The Happy Pear is perfectly suited to the colder months as it is hearty and warming. If you prefer it a little smoother, blend it at the end for a silkier finish, although it works just as well without. 

3.5 out of 5 stars(3) Rate this recipe
VeganVegetarianHealthyLow fat
  • Serves6
  • CourseLunch
  • Prepare15 mins
  • Cook30 mins
  • Total time45 mins

Ingredients

  • 1 medium onion
  • 2 garlic cloves
  • 1 Thumb-sized piece fresh ginger
  • 2 medium red peppers
  • 600g pumpkin, butternut squash or sweet potato
  • 2 tbsp oil
  • ½ tsp salt, or to taste
  • ½ tsp freshly ground black pepper
  • 400g can chopped tomatoes
  • 200g red split lentils
  • 2 L vegetable stock or water
  • 2 tsp medium curry powder
  • 115g baby spinach (or similar greens), to serve

Method

  1. Peel and finely chop the onion, garlic and ginger. Deseed and chop the red peppers and the pumpkin into bitesize pieces (we like to leave the skin on pumpkins and sweet potatoes because lots of the fibre is in the skin. We do peel butternut squash as the skin can be bitter).

  2. Warm the oil in a large pan over a high heat. Fry the onion, garlic and ginger for 4 minutes, stirring occasionally, or until the onions are starting to brown and the garlic is turning golden. Mix in the pumpkin/squash/sweet potato with the peppers and season with salt. Cover, reduce the heat to medium and cook, stirring occasionally, for 5 minutes.

  3. Stir in the tomatoes, red lentils, stock, curry powder and the black pepper. Turn the heat up high and bring to the boil with the lid on. Reduce to a simmer and cook for about 20 minutes until the lentils and pumpkin are soft. Stir regularly so the lentils don’t stick to the the pan. Season to taste.

  4. Remove from the heat and stir in the spinach (or other greens) before serving. Enjoy with a nice chunk of bread.

Cook’s tip

If you prefer a smoother soup, blend it at the end

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,021kJ/ 243kcals

Fat

6.9g

Saturated Fat

1.2g

Carbohydrates

30g

Sugars

12g

Fibre

6.8g

Protein

11g

Salt

0.6g

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