Difficulty | Serves 8 | Book 7
Method
- 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.
- While lentils are cooking, peel and deseed pumpkin, peel potatoes and onion, then cut all three into small cubes.
- Sauté pumpkin and potatoes in a large boiler with cooking spray for 3 minutes, stirring regularly.
- Add ginger, garlic and onion, and stir well for 2 minutes.
- Add cinnamon, coriander, cumin and Moroccan seasoning, coating ingredients well with spices. Cook for 2 minutes.
- 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.
- 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.