A vibrant and velvety pumpkin and orange soup, that makes a perfect warming lunch or cosy dinner option.
Pumpkins are such a great seasonal vegetables. They are usually available from late September through til December - so not just for Halloween. Though a large portion of the UK harvest is used to for carving, it's a shame not to make the most of the delicious and nutritious flesh as well. Blended down in soups, the texture becomes beautifully silky - just perfect for a comforting meal. And like all orange vegetables, pumpkins are high in betacarotene, which is great for skin, eyes and brain health. If you can't get hold of pumpkin for this recipe, use butternut squash or sweet potatoes instead. This soup is also suitable for vegetarians and vegans - ideal if you have lots of different dietary requirements in the same family.
Ingredients
- 375g (13oz) pumpkin, peeled and roughly chopped (you can also use butternut squash)
- 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
WEIGHT CONVERTER
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 20-25 mins 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.
Top tip for making pumpkin and orange soup
Try adding 1 tsp of mild curry paste or ½ tsp chilli flakes to the vegetables before cooking for a hint of spice. If serving to non-vegans, you can swirl a little sour cream on the top before serving.
You might also like...
(opens in new tab)Healthy soup recipes (opens in new tab)
Jessica Dady is Senior Content Editor at Goodto.com and has over 10 years of experience as a digital journalist, specialising in all things food, recipes, and SEO. From the best food hampers to cookbooks, from the best cake stands to baking sets, Jessica has a wealth of knowledge when it comes to must-have food products. A passionate baker, she spends much of her time creating celebration cakes for friends and family - particularly for her two lucky children.
-
Low-fat carrot soup
This low-fat carrot soup is so easy to make. Serve it with crusty wholemeal bread for a healthy lunch or starter.
By Jessica Ransom • Published
-
Rosemary Conley's butternut squash soup
Rosemary Conley's butternut squash soup recipe is delicious, so easy to make and the perfect winter warmer.
By Rosemary Conley • Published
-
Spring vegetable soup
This delicious homemade veg soup recipe is so easy. Capture the freshness and flavour of spring vegetables in this delicious soup you can whip it up in no time!
By Jessica Dady • Published
-
Spicy chicken wings
Sticky, spicy chicken wings that will go down an absolute treat at barbecues and summer parties. Just be sure to have lots of napkins on hand.
By Tana Ramsay • Published
-
Baked spiced chicken with pomegranate
This baked spiced chicken with pomegranate uses one of the cheapest chicken cuts but the marinade makes it taste like a seriously fancy dish.
By Octavia Lillywhite • Published
-
Tandoori chicken
A great British favourite, this Indian tandoori chicken is very tasty and spicy and easy to cook. Serve it up with a yogurt dip and your favourite kind of naan bread.
By Octavia Lillywhite • Published
-
This 11p lunch is perfect for saving money as living costs rise
By Kudzai Chibaduki • Published
-
Why does the Queen have two birthdays?
By Emily Stedman • Last updated
-
Why Kate Middleton has two major reasons to celebrate this week
Kate Middleton will be celebrating two milestone family events this week
By Naomi Jamieson • Published