Name: Pumpkin soup with red lentils and seeds
Total time: 35 min
Yield: 1 serving
Ingredients: Butternut squash - 300 g; Dried red lentils - 50 g (about 4 tablespoons); Carrot - 80 g; Onion - 60 g; Garlic - 5 g; Canola oil - 10 g (about 1 tablespoon); Pumpkin seeds - 15 g (about 1½ tablespoons)

Instructions

Heat the oil in a pot and sauté the chopped onion and garlic until softened.

Add the diced squash and carrot, along with the rinsed lentils. Pour in enough water and stock to cover the vegetables, then simmer covered for 20 minutes.

Blend the soup until smooth, then season with salt, pepper, ginger, and nutmeg.

Toast the pumpkin seeds in a dry pan and sprinkle them over the soup.

You can use Hokkaido squash instead of butternut squash—it doesn't need to be peeled. The soup freezes well.

Nutrition information per serving

Per serving	Amount
Calories	551 kcal
Protein	21.2 g
Carbs	67.5 g
of which sugars	13.1 g
Fiber	15.7 g
Fat	19 g
of which saturated	2.3 g
Salt	0.2 g

We calculated the calories and macros using the listed weights and our calorie chart. Protein provides 16% of the energy, carbs 51%, and fat 33%. Weights are for ingredients in the form specified in the recipe: groats, rice, and pasta are weighed dry, and meat and fish raw, unless the recipe says otherwise.

Which meal plans include this recipe

You’ll find this recipe in ready-made meal plans for 7 days, with servings tailored to the plan’s calorie content:

Nutrition information is approximate and depends on the specific products and preparation method. This recipe is for informational purposes and does not replace an individual diet plan from a dietitian. How we calculate recipe calories.

Ingredients (1 serving)

Instructions

Nutrition information per serving

Which meal plans include this recipe

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