14 Jul Ali’s Pumpkin Soup
- 2 tb olive oil
- 1 onion, finely chopped
- 1 leek, white part only, finely sliced
- 1 garlic clove, crushed
- ½ tsp ground coriander
- 1 tsp ground cumin
- ½ tsp freshly grated nutmeg
- ½ tsp cinnamon
- Optional if you like chilli: 1tsp chilli powder
- 1 kg peeled pumpkin, diced
- 1 large potato, peeled, diced
- 1 L chicken or vegetable stock
- 1.5 c dried red lentils
- Sour cream, to serve
- Fresh coriander, to serve
- Heat oil in a large saucepan over low heat, add onion and leek and cook for 2-3 minutes, until softened but not coloured.
- Add garlic and spices and cook, stirring, for 30 seconds.
- Add pumpkin, potato and stock and bring to the boil. Turn heat to low, cover and simmer for 30 minutes.
- While the soup is simmering, add lentils and water as per packet instructions to a saucepan and cook until soft.
- Allow the soup and the lentils to cool slightly, then blend together in batches.
- Season and add a little more nutmeg if desired.
- Serve, topped with coriander and a dollop of sour cream.
Tip: this soup has sufficient whole grains (carbohydrate) already – bread is not essential. If you’ve had a heavy training day or you’re racing, OR you’re going through a growth spurt, bread on the side would be a good way to boost your carbohydrate intake.
(Written by, Ali Disher our amazing dietitian!)