Moroccan Pumpkin Soup

Difficulty | Serves 8 | Book 7

Moroccan Pumpkin Soup

¾ cup French-style lentils
4 cups water
1 kg pumpkin (Kent)
500g potatoes
1 large onion
cooking spray
2 teaspoons crushed ginger (in jar)
2 teaspoons crushed garlic (in jar)
½ teaspoon ground cinnamon
2 teaspoons ground coriander
2 teaspoons ground cumin
2½ tablespoons ground Moroccan Seasoning
8 cups water
2 tablespoons no-added-salt tomato paste
2 tablespoons honey
1½ tablespoons salt-reduced chicken stock powder
¼ cup parsley chopped

Per serve
Kilojoules547 (cals 131)


  1. Rinse lentils well. Place in a medium size saucepan with 4 cups water. Bring to boil, place lid on pan and reduce to a simmer, stirring frequently. Once cooked, drain and leave to one side.
  2. While lentils are cooking, peel and deseed pumpkin, peel potatoes and onion, then cut all three into small cubes.
  3. Sauté pumpkin and potatoes in a large boiler with cooking spray for 3 minutes, stirring regularly.
  4. Add ginger, garlic and onion, and stir well for 2 minutes.
  5. Add cinnamon, coriander, cumin and Moroccan seasoning, coating ingredients well with spices. Cook for 2 minutes.
  6. Add water, tomato paste, honey and stock powder, combining well. Bring to boil, then reduce to a slow boil. Place lid on pot and cook for 45 minutes or until potato is soft.
  7. Blend ingredients using a handheld stick blender until smooth. Put back on to heat, then add lentils and parsley. Once boiled, serve.

NOTE: An adapted version of this recipe is also in Cooking for 1 or 2 people

Suitable to be frozen.

Dietitian's tip

Both of these variations are low in fat and high in fibre, however the pumpkin-based soup is a healthier choice because it has a lower GI and less kilojoules.

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