Spicy pumpkin soup with tortilla chips

30 August 2019

The warm notes from the cumin, coriander and chilli enhance the flavour of pumpkin to create this hearty spiced soup, perfect for the autumnal months.

Nutritional highlights

Pumpkins are rich in vitamins and minerals, such as potassium which is crucial for healthy cell function and even plays a role in controlling blood pressure. The abundance of antioxidants in pumpkin supports immune function, plus this vegetable packed soup will be a grand contribution to your recommended 5 a day. Making your own tortilla chips allows you to be in control of the ingredients and additives while providing that extra crunch!

Ingredients list

(Makes 4 servings)

Preparation time: 10 minutes

Cooking time: 35 minutes

  • 600g pumpkin flesh, roughly chopped
  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 2 carrots, chopped
  • 2 tsp ground coriander
  • 1 tsp ground cumin
  • Pinch chilli flakes
  • 150g red lentils, rinsed
  • 900ml vegetable stock (low salt)
  • 100g ricotta cheese
  • Fresh coriander, to garnish (optional)

For the tortilla chips

  • 2 wholegrain or seeded tortillas
  • 1 tsp olive oil
  • Herbs and spices, to taste (optional)

Method

Preheat the oven to 200 degrees C or gas mark 7.

Put the pumpkin on a baking tray, drizzling with half the olive oil and bake for 15 minutes.

Remove the pumpkin and place to one side, but leave the oven on.

Meanwhile, heat the remaining oil in a large saucepan.

Cook the onion and carrots for 5-7 minutes, then add the ground spices and chilli flakes and cook for a further 1 minute.

Add the cooked pumpkin, lentils and stock to the pan.

Bring to the boil, then simmer for 20 minutes.

When the soup is almost ready, make the tortilla chips: brush both sides of the tortilla wraps with olive oil then cut into triangles using scissors. Arrange on a baking tray and cook for 6-7 minutes until crisp (top tip: you could sprinkle with your favourite herbs or spices for a flavour boost).

Whilst the tortilla chips are cooking, bring the soup off the boil and allow to cool slightly. Then add the ricotta and blend with a hand blender until smooth.

Divide the soup among bowls and garnish with coriander. Remove tortilla chips from the oven and serve alongside.

Calories:  Fat:  Saturates:  Total Sugar:  Salt: