You can make this soup with fresh pumpkin, or butternut squash. Kefir is a gut-friendly dairy produce, but you can swirl fresh cream or sour cream through this soup, too. If you’re vegan, you can follow exactly the same recipe, but swap the kefir for some vegan/soy yoghurt instead and be sure to use a vegan-friendly, vegetable stock.
Aside from being packed full of fresh veggies, most of the other ingredients you’ll find in the store cupboard – red lentils, stock, a tin of tomatoes or passata and since I had a packet of poppy seeds open from making a Plum and Poppy Seed traybake, I sprinkled some over the finished soup, but the roasted seeds or any other seeds would be nice too.
Pumpkin Soup with Kefir and Poppy Seeds
Prep
Cook
Total
Yield 6 servings
Whip up this simple and healthy seasonal pumpkin soup (or use squash) for the perfect autumnal bowl of comfort for lunch or as a light supper. Add a drizzle of kefir for a dose of healthy probiotic and a sprinkle of poppy seeds for a bit of crunch.
Ingredients
- 1 tbsp olive oil
- 2 white onions, peeled, halved
- 700g pumpkin or squash, peeled, de-seeded and chopped into cubes
- 2 carrots, peeled, chopped
- 1 stick celery, washed
- 200g/1 cup red lentils
- 1 x 400g tin tomatoes or tomato passata
- 1 litre vegetable or chicken stock
- Sea salt and black pepper
- 200ml kefir (cultured milk drink) or use natural yoghurt
- 1 tsp poppy seeds per bowl
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Instructions
- Take a large 24cm pan or stock pot, add the olive oil and heat. Add the onions and fry until slightly softened and golden brown.
- Add the pumpkin, carrots and celery, stir well and continue to cook for 5 minutes.
- Add the red lentils, tomatoes/passata and stock to the pan. Ensure everything is covered with stock, if not, add a cupful more of water.
- Bring to the boil and simmer gently for 20 minutes until all the vegetables are soft (the carrots will take the longest to cook).
- Season well with sea salt and black pepper.
- Allow the soup to cool a little and then use a stick blender to blend the soup, or transfer into a jug blender (you may need to blend in two batches)
- Serve the soup with a drizzle of kefir and sprinkle over some poppy seeds, or other seeds of your choice.
You may like:
Beetroot and Kale Soup with Almond Crumble
Spiced Pumpkin, Carrot and Sweet Potato Soup by Helen at Fuss Free Flavours
Thank you to Jude for the pretty napkins from Anthropolgie which were a book launch gift – I love them.
Chris says
Hey Ren, I just stumbled upon this recipe and it looks fantastic. I would have never thought to put kefir and poppy seeds into pumpkin soup, but I bet it adds a citrusy zip. Will try this week!
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