Roasted pumpkin with garlic and red lentil soup

Posted on: 01 November 2016 by Rob Hobson

Don't get your leftover pumpkin go to waste with Rob Hobson's hearty pumpkin, garlic and lentil soup.

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Pumpkin is rich in a plant chemical called beta-carotene that acts as a powerful antioxidant in the body helping to reduce the risk of disease.  Adding lentils to dishes is a good way to increase your fibre intake (currently low in the diet of many people), which can help to reduce the risk of type 2 diabetes and also control weight, both risk factors for heart disease.

Ingredients

  • 1 small pumpkin, deseeded and peeled
  • 2 garlic cloves
  • 1 tbsp olive oil
  • 1 small onion, chopped
  • 125 g red lentils
  • 2 tsp Ras el hanout
  • Small pinch of dried chilies
  • 800ml vegetables stock
  • Sea salt
  • Black pepper

To serve

  • Sunflower and pumpkin seeds
  • Pomegranate arils
  • Chopped mint

 Method

  1. Preheat oven to 200C.
  2. Cut, peel and deseed the pumpkin putting the seeds to the side.
  3. Season the pumpkin and garlic with salt and pepper then wrap in foil. Place on a large roasting tray and cook in the oven for 25 minutes. Once cooked remove from the oven and set aside.
  4. Heat the oil in a medium-sized saucepan and add the onion. Cook for 10 minutes until soft. Add the ras el hanout and dried chilies then cook for a further minute.
  5. Add the cooked pumpkin, garlic and lentils to the pan and stir.  Pour in the stock and bring to the boil.
  6. Turn down the heat and simmer for 15 minutes until the lentils are cooked.
  7. Season to taste.
  8. Blend into a thick soup consistency using a stick blender.  If the soup seems too thick then add a little water during blending.
  9. Serve in small bowls topped with pumpkin seeds, pomegranate and chopped mint.

Pumpkin seeds

  1. Clean out your pumpkin seeds by pulling away any strings of flesh and then rinse the seeds clean.
  2. Spread over a large baking tray and you can season with chilli flakes, sea salt, and fresh ground fennel seeds or spices and put a good glug of olive oil over them mix well so all coated and roast in the oven for ten minutes until lightly golden brown.
  3. Leave to cool then sprinkle over soup or eat as a snack.  

 

Detox Kitchen Bible

Rob Hobson is a registered nutritionist and Healthspan's head of nutrition. His new book ‘The Detox Kitchen Bible’ is available on Amazon or visit robhobson.co.uk for more recipe ideas.

 

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