Description
Wholesome pumpkin tomato soup is packed with protein-rich lentils and parmesan for a delicious flavour. It's creamy, nourishing, and perfect for the whole family to enjoy.
Ingredients
Scale
- 500g (1 lb) jap pumpkin (kabocha squash), peeled and chopped
- ¾ cup red lentils, rinsed
- 1 tablespoon garlic, minced
- 1 brown/ yellow onion, roughly chopped
- 400 g (15 oz) can diced tomatoes
- 4 cups vegetable broth
- ½ cup grated parmesan cheese
- Salt + pepper
Instructions
- Peel and chop the pumpkin into small chunks so it cooks evenly. Peel and quarter the onion, and mince the garlic cloves to release their flavor.
- Place the red lentils in a colander and rinse under cold water until the water runs clear. This helps remove excess starch and prevents the soup from becoming too thick.
- In a large pot, add the pumpkin, onion, garlic, rinsed lentils, canned tomatoes (with their juices), and stock. Season generously with salt and pepper. Bring everything to a boil, then reduce to a gentle simmer. Cook for about 30 minutes, or until the pumpkin is soft and the lentils have broken down.
- Stir in the parmesan cheese, then blend the soup until creamy and velvety. An immersion blender makes this super easy right in the pot, but if you’re using a countertop blender, work in batches, start on low speed, and be sure to secure the lid to avoid splashes.
- Ladle into bowls and finish with extra parmesan, a drizzle of olive oil, or fresh herbs if you like. For the ultimate cozy meal, serve it alongside a golden grilled cheese toastie for dipping.
Notes
- I love Japanese pumpkin (kabocha squash ), but butternut or Kent work great too.
- Method: Stovetop
- Cuisine: Australian
Nutrition
- Serving Size: 1/4 recipe
- Calories: 249
- Sugar: 13.6g
- Fat: 3.1g
- Saturated Fat: 1.3g
- Carbohydrates: 41.9g
- Fiber: 10.8g
- Protein: 14.8g