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Pumpkin & Lentil Soup (1)

Pumpkin & Lentil Soup

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Most people associate pumpkins with Halloween to make Jack ‘O’ Lanterns (though my childhood harks back to the near impossible carving of turnips, or swedes if not from the north, and nostalgic smell of a candle burning away inside). After that, it may be Pumpkin Pie (especially if American) or Pumpkin Soup as these are associated with Thanksgiving.

Even in the UK, once September turns, everything seems to be Pumpkin Spiced flavoured, from coffees, hot chocolates, room fragrance and even in car washes (yup, this was offered last year at our local car wash!)

For those who are interested, here is some pumpkin facts:

  • Pumpkins are native to Central America and Mexico. Originally, they were small and bitter, however, they were bred to be bigger, fleshier, and sweeter.
  • Pumpkin was most likely served at the first Thanksgiving, but their version of pumpkin pie was quite different from today’s version; instead of using a pastry crust, they hollowed out a pumpkin and filled it with a combination of milk, honey, and spices before baking it in the ashes of the fire.
  • The current record for the World’s Heaviest Pumpkin is 2819.3lb (1278.8kg) with circumference of 21.3 feet (6.5 metres), grown by twin brothers in England. It was the equivalent of the weight of a small car!

 

 

Pumpkin & Lentil Soup

Joanne Iceton
Print Recipe Pin Recipe
Prep Time 20 minutes
Course Soup

Equipment

  • Sharp knife
  • Measuring Spoons
  • Large lidded pan
  • Blender or food processor or potato masher

Ingredients
  

  • 1 tbsp. vegetable oil + 1 tsp
  • 1 onion
  • 4 celery sticks or another onion
  • 800 g prepared pumpkin
  • 2 tbsp. tomato puree
  • 100 g red lentils
  • 1 litre vegetable stock
  • Small bunch fresh thyme/ 1 tsp. dried thyme optional

Instructions
 

  • Finely chop the celery and onion. Slice the pumpkin into wedges, separate the seeds, and peel. If you are using the pieces from a carved pumpkin, peel them*. You can also use the stringy bits in this soup.
  • Add 1 tbsp. oil to a large pan, stir in the vegetables until coated for 5 mins. Add a splash of water and cook on a medium heat, covered for 10 mins, stirring in between.
  • Stir in the lentils and tomato puree. Add vegetable stock to cover, and thyme, if using.
  • Bring to a boil then simmer until the lentils are cooked (about 20 - 30 mins). Either mash to break down the veg, or blend with a hand blender or food processor.

Pumpkin Seeds

  • Pick out any large bits of pumpkin flesh from the seeds. Stir in 1 tsp. oil, either 1 - 2 tsp. smoked paprika, or curry powder, and salt.
  • Cook in a dry frying pan, stirring until they start to puff up and pop. Cover and stir frequently until toasted. You can also bake at 180c for 10 -15 mins, stirring half way through, or pop in an air fryer at 180c for 10 mins, stirring half way through. Watch carefully as they burn easily.

Notes

*Alternatively, you can pop the wedges or pieces with the skin on a baking tray and roast in a hot oven (180c) for 20 - 30 mins until tender, then add with the other vegetables.
If you are using a large pumpkin, you may need to add a teaspoon of sugar to the soup to counteract the bitterness often associated with larger pumpkins. Taste your soup first as you may not need this.
Keyword autumn, halloween, lentils, pumpkin, soup

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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Nutritional Benefits:

Pumpkin is rich in alpha and beta carotenes which are powerful phytonutrients shown to help prevent certain cancers, protect against type 2 diabetes, heart disease and inflammation. The carotenes are converted to vitamin A by the body which is essential for good eye health and vision. They are fat soluble so should be eaten with a little fat to help absorb the nutrients. Pumpkins are also rich in some B vitamins as well as vitamin C and E. These vitamins have an important role in maintaining healthy skin and protecting against sun damage.

Pumpkin seeds are nutritional powerhouses which are rich in protein, zinc (an antioxidant mineral which boosts the immune system), iron (important for healthy blood cells and energy  levels), omega 3 fatty acids, antioxidants, magnesium, selenium, calcium and many  other nutrients . They also contain heart healthy polyunsaturated fatty acids and can  benefit your heart, liver and immune system as well as helping to fight the onset of  diabetes. They also  contain tryptophan; an amino acid which is needed by the body to produce serotonin. This brain chemical helps regulate mood, appetite, digestion, sleep and memory. Low levels are linked to depression

The lentils not only add soluble and insoluble fibre, essential for good digestive health, but are a very source of plant based protein (protein is essential for all cell growth and repair). They contain complex carbohydrates, which take longer to digest, therefore keeping you satiated for longer. They also help to keep the blood sugar levels steady (essential if diabetic). They contain iron, zinc, folate and rich in B vitamins.

Onions of all types are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and  antibacterial properties, help to lower he risk of heart disease as well as regulating insulin  response (insulin resistance is often a precursor to developing type 2 diabetes).

 

 

 

 

Spiced Carrot Soup

Spiced Carrot Soup

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As the leaves start to turn a gorgeous hue of russet and golds, and autumn walks in the crisp air are a joy, it calls for warming soups. Soup just has that feeling of comfort, and has the ability to warm the soul (that may be just me!)

This recipe came about as I had a stash of chopped carrots in the freezer that was taking up space, but feel free to use fresh ones too.

The cumin and chilli just adds to the aromatics that awaken the senses. Even if you are not a fan of spiced food, I urge you to give this a try. Personally, I can’t tolerate a lot of heat (as in the form of chillies), but the small amount added here give a warmth and only a slight kick.

Spiced Carrot and Lentil Soup

Joanne Iceton
A warming hug in a bowl
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Appetizer, Soup
Servings 6 people

Equipment

  • Measuring Spoons
  • Weighing scales
  • chopping board or use a plate
  • Sharp knife
  • Large lidded pan if you do not have a lid, just cover with foil
  • Stick or jug blender if you prefer a smooth soup

Ingredients
  

  • 3 tsp cumin seeds you can use ground cumin
  • 1/4 tsp chilli flakes add extra if you prefer
  • 2 tbsp oil I like to use rapeseed or olive oil (not extra virgin)
  • 1 onion finely chopped
  • 1 kg carrots scrubbed and finely chopped, no need to peel. This is about 6-10 carrots, depending on their size. You can also use frozen carrots.
  • 200 g red lentils rinsed
  • 2 ltr vegetable stock

Optional

  • Yogurt or cream to swirl over

Instructions
 

  • Heat your pan on medium. Once hot, add your cumin seeds and chilli flakes and allow to cook until they release their aroma and start to pop (about 1 minute). Take out a spoonful to set aside for later.
  • Add the oil, onions and carrots, stir to coat in the spices, then add the lentils and stock.
  • Bring to a boil, then lower the heat and simmer for 15 mins. The lentils and veg should be soft.
  • Blend the soup with either a stick or jug blender if you prefer it smooth. If using a jug blender, you may need to do this in batches. Hot food has a tendency to splatter more. You may need to add a little extra water if it is too thick.
  • Scatter with the reserved toasted spices, swirl with cream or yogurt if wished and serve with crusty bread.
Keyword carrots, lentils, soup

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers, lower the risk of infections and mop up free radicals; unstable molecules produced by the body in response to the environment, stress etc. which can cause harm to the body and cell malformation). Beta carotene is converted by the body into vitamin A; essential for growth, boosting immunity and healthy eyesight. As vitamin A is a fat soluble vitamin, cooking with a little oil helps the body to absorb more of this nutrient.

The antioxidants in cumin and chilli not only protect the heart but are anti-inflammatory, have an antiseptic action and have anti cancer properties. Cumin also helps to aid digestion by stimulating the secretion of pancreatic enzymes necessary for efficient digestion and nutrient absorption.

Soup such as this recipe, form a complete meal and help to ease the symptoms of colds through alleviating congestion, acting as an inner heating system and are easily palatable when you may be off your food.

Leftover Turkey Curry

Leftover Turkey Curry

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This dish is rather typical of what many will do with the leftover turkey on Boxing Day but I wanted to show how simple it was making it without the need to packet mixes and jars (which are full of sugar and additives). Using a ready blend of curry powder cuts corners as does resorting to garlic and ginger paste, after all, family time is important.

This curry uses many leftovers after Christmas (or any time of the year) so this is great to help avoid food waste. For the uninitiated, the lethal methane gases which are emitted when food is broken down by bacteria has a lethal effect on our environment. Excess amounts of greenhouse gases such as methane, CO2 and chlorofluorocarbons absorb infrared radiation and heat up the earth’s atmosphere, causing global warming and climate change.

 

LEFTOVER TURKEY CURRY

Joanne Iceton
A great dish to use leftover turkey, or chicken
Print Recipe Pin Recipe
Course Main Course
Servings 4 people

Ingredients
  

  • 1 tbsp. oil
  • 1 onion chopped
  • 3 garlic cloves crushed (or use 3 tsp. garlic paste)
  • 2 cm piece fresh ginger grated (or use 1 tsp. ginger paste)
  • 4 tbsp. curry powder any type
  • 350 g leftover turkey or chicken or pork
  • 600 g leftover vegetables I used carrots, parsnips, cauliflower, potatoes and added a chopped red pepper and a few sugarsnap peas for colour
  • 50 g coconut cream the block type
  • 2 tbsp. tomato puree
  • Pinch chilli flakes optional
  • Handful red lentils
  • 600 ml vegetable stock

Instructions
 

  • Add the oil to a pan and sauté the onions without browning on a medium heat. Stir in the garlic, ginger, curry powder and cook for a further 5 mins.
  • Throw in the turkey and vegetables stirring to coat in the spices. Add the coconut cream, tomato puree, lentils and vegetable stock then bring to a simmer. Leave to cook for 15 mins until the lentils break down.
  • Alternatively, you can add all of the ingredients to a slow cooker or baking pan (bake at 160c for 45-60 mins). You may need to add extra stock especially if cooking in the oven.
  • Serve with naan bread or rice if wished

Notes

As this dish reheats previously cooked meat, it is not advisable to reheat again. 

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

Card Donations PayPal Donations

Nutritional Benefits:

Turkey, like chicken is packed with B vitamins, zinc (helps to fight infection and increase resistance to coughs and colds, helps to control fluctuating hormones an keep the heart healthy), sulphur and selenium.
Like all meats, it is a source of protein, essential for growth and repair of cells. It is also a good source of tryptophan; an amino acid which is used to make serotonin (a brain chemical) which induces sleep and helps to ease stress.
Onions of all types (standard, red, shallots, leeks and spring onions as well as garlic which is part of the same allium vegetable family) are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, helps to reduces the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).
The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and antifungal food.
Fresh ginger contains a higher level of compounds (terpenes and gingerols) than dried which have anti-inflammatory action and has been shown to improve pain and swelling in up to 75% of people with arthritis. It also helps with nausea.
Lentils contain iron, zinc, folate and rich in B vitamins as well as being a source of protein; essential for all cell growth and repair. Eating pulses on a regular basis can help prevent future heart disease.
The saturated fatty acids in coconut as a plant food have a positive impact on the body when eaten in moderation. 
The various vegetables bring vitamins, minerals, antioxidants and soluble fibre which help the body to function and prevent so many diseases and health conditions.

Enjoy – Jo x