Pumpkin and orange soup
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This amber-coloured, velvety soup is perfect for lunch, with your favourite bread, or as a starter, with crème fraiche and toasted pumpkin seeds.
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Cooking time: 25-30 mins
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Costs: Cheap as chips
Ingredients
Try adding 1tsp of mild curry paste to the vegetables before cooking for a hint of spice. Use butternut squash when pumpkin is out of season.
- 375g (13oz) pumpkin, peeled and roughly chopped
- 150g (5oz) carrot, peeled and roughly chopped
- 300g (11oz) onion, roughly chopped
- 1.3 litres (2¼ pt) vegetable stock (or chicken stock for non-veggies)
- 100g red lentils
- Salt and freshly-ground black pepper
- Finely-grated rind and juice of 1 large orange
Method
- Put all the ingredients except the orange in a large saucepan and bring to the boil. Cover and simmer gently on the hob for 20-25mins or until all the vegetables are very tender.
- Leave the soup to cool slightly before pureeing in a blender or food processor. Stir in the grated orange rind and juice and adjust seasoning to taste.
Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
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