Pumpkin Soup with Ciabatta Croutons

Name: Pumpkin Soup with Ciabatta Croutons with crème fraîche, pumpkin seeds & lentils
Total time: 25 min
Yield: 2
Cuisine: French
Ingredients: 1 piece Onion; 1 piece Garlic; 5 g Fresh thyme; 300 g Diced pumpkin; 150 g Sweet potato; 100 g Red split lentils; 20 g Pumpkin seeds; 1 piece Wholegrain ciabatta; 50 g Crème fraîche; 2 tablespoon Olive oil; 600 milliliters Low sodium vegetable stock; 1 tablespoon White balsamic vinegar; 1 teaspoon Honey [or plant-based alternative]; to taste Salt and pepper

with crème fraîche, pumpkin seeds & lentils

View our plans

The pumpkin seed is the champion among seeds and nuts due to its high magnesium content. Among other benefits, this mineral is essential for healthy blood pressure.

Tags:

Calorie Smart

•Veggie

•Source of fiber

Allergens:

Gerst

•Haver

•Rogge

•Sesamzaad

•Soja

•Tarwe

•Melk (inclusief lactose)

The quantities provided above are averages only.

Always refer to the product label for the most accurate information about ingredients and allergens

Total25 minutes

Cooking Time25 minutes

DifficultyEasy

Ingredients

Serving amount

½ piece

Onion

½ piece

Garlic

2.5 g

Fresh thyme

(May be present: Selderij)

150 g

Diced pumpkin

75 g

Sweet potato

50 g

Red split lentils

(May be present: Gluten)

10 g

Pumpkin seeds

(May be present: Pinda's, Noten, Sesamzaad)

½ piece

Wholegrain ciabatta

(Contains: Gerst, Haver, Rogge, Sesamzaad, Soja, Tarwe May be present: Gluten, Noten, Ei, Melk (inclusief lactose), Mosterd)

25 g

Crème fraîche

(Contains: Melk (inclusief lactose))

Not included in your delivery

1 tablespoon

Olive oil

300 milliliters

Low sodium vegetable stock

½ tablespoon

White balsamic vinegar

½ teaspoon

Honey [or plant-based alternative]

to taste

Salt and pepper

Nutrition Values

Energy (kJ)2679 kJ

Calories640 kcal

Fat28.4 g

Saturated Fat8.6 g

Carbohydrate65 g

Sugar15.4 g

Dietary Fiber23.5 g

Protein22.8 g

Salt1.5 g

Potassium91.2 mg

Calcium26.5 mg

Iron0.6 mg

Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

•Soup pan with lid

•Immersion blender

•Tall-Sided Pan

Cooking Steps

Prepare the stock.
Chop the onion and crush or mince the garlic.
Discard the thyme stalks and finely chop the leaves.
Heat a drizzle of olive oil in a soup pot over medium-high heat. Fry the onion for 2 - 3 minutes.

Add the pumpkin, garlic and half of the thyme to the pot. Fry for a further 3 - 4 minutes.
Peel or thoroughly wash the sweet potato and cut it into rough pieces.
Deglaze with the honey and the white balsamic vinegar, then add the stock, the sweet potato and the lentils. Cover with the lid and boil for 12 - 15 minutes.

Cut the ciabatta into 1cm cubes.
Heat a drizzle of olive oil in a frying pan over medium-high heat. Fry the ciabatta with the pumpkin seeds for 6 - 8 minutes so as to make croutons. Season to taste with salt and pepper.
When the vegetables are done, remove from the heat and use an immersion blender to process into a smooth soup. Blend in an extra splash of water if you'd prefer the soup to be less thick.

Blend two thirds of the crème fraîche into the soup, then serve in bowls or deep plates.
Garnish with the rest of the crème fraîche.
Top with the croutons and pumpkin seeds, along with the rest of the thyme.

Did you know... pumpkin seeds contain more magnesium and phosphorus than any other type of nut or seed. Magnesium boosts muscle health while phosphorus helps strengthen bones and teeth.