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Easy Pumpkin Soup

Made from the purest ingredients including homemade fresh pumpkin puree this recipe is both tasty and nutritious. Made in batch this is a great recipe for meal planning too!
Naturally gluten free, dairy free, vegan and vegetarian friendly. 
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Servings: 6

Ingredients

Soup

  • 1 Teaspoons coconut oil
  • 1 Large yellow onion, diced
  • 3 Cloves of garlic, crushed
  • 1 Tablespoon of red pepper flakes
  • 2 Teaspoon of dried thyme
  • 5 Cups of fresh pumpkin puree  See my Pumpkin Puree recipe here
  • 1 Cup of lentils (green or red)
  • 5 Cups of vegetable stock (I like the Knorr stockpot)
  • Salt & pepper for seasoning

Garnish

  • 4 Tablespoons  pumpkin seeds
  • 4 Tablespoon Greek yogurt

Instructions

  • In a large soup saucepan, heat the coconut oil on a medium heat
  • Add the onion and garlic and cook until slightly browned
  • Add the red pepper flakes, dried thyme and cook for a further 2 minutes
  • Add the lentils, pumpkin puree, vegetable stock, salt and pepper, stir to combine, bring to the boil and then reduce to a simmer for 15 minutes
  • Remove from the heat and allow to cool slightly 
  • Using an immersion blender (stick blender), blend until you get a smooth consistency (alternatively you can transfer to a jug blender)
  • Serve and top with a little Greek yogurt and pumpkin seeds
  • Note: This soup freezes really well so you can defrost and enjoy as you need it!

About the Author

A farmer’s daughter from Tipperary, Laurann has always had an appreciation for food, nutrition and health promotion.

Laurann has an honours BSc. Degree in Human Nutrition from the University of Nottingham and a Masters in Public Health Nutrition from University College Dublin. She is also an Associate Nutritionist with the Nutrition Society London.

With a passion for nutrition and experience working in Ireland and the UK,  Laurann uses her knowledge and skills to help people achieve optimum health and assists in the prevention and treatment of nutritional related problems through means of nutritional consultation, personalised diet plans, health promotion and education.

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About Us

Laurann has an Honours BSc. Degree in Human Nutrition from the University of Nottingham, a Masters in Public Health Nutrition from University College Dublin, is an Associate Nutritionist with the Nutrition Society London, a professional member of the Celiac Society Ireland, is registered with the Institute of Public Health Ireland and fully insured.

Monday - Friday 10am-8pm
Dublin-Kildare-Tipperary
085-7337432

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