Pumpkin Soup with Homemade Croutons
with crème fraîche, pumpkin seeds & lentils4.0(65)
Calories
:
696 kcalProtein
:
23.1g proteinTotal
:
25 minutesDifficulty
:
EasyCalorie Smart
Veggie
Fibermaxxing
Allergens:
- Melk (inclusief lactose)
- Gerst
- Gluten
- Haver
- Rogge
- Sesamzaad
- Soja
- Tarwe
- Gluten
- May contain traces of allergens
- Pistachenoten
- Cashewnoten
- Paranoten
- Lupine
- Melk (inclusief lactose)
- Amandelnoten
- Hazelnoten
- Noten
.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
½ piece
Onion
½ piece
Garlic
2.5 g
Fresh thyme
150 g
Diced pumpkin
75 g
Sweet potato
50 g
Red split lentils
(May be present: Gluten)
10 g
Pumpkin seeds
25 g
Crème fraîche
(Contains: Melk (inclusief lactose))
½ piece
Carrot
4 milliliters
Chili oil
½ piece
Wholewheat multigrain bread roll
(Contains: Gerst, Gluten, Haver, Rogge, Sesamzaad, Soja, Tarwe May be present: Pistachenoten, Cashewnoten, Paranoten, Lupine, Melk (inclusief lactose), Amandelnoten, Hazelnoten, Noten)
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)2913 kJ
Calories696 kcal
Fat33 g
Saturated Fat9.5 g
Carbohydrate68.2 g
Sugar18.7 g
Dietary Fiber19.3 g
Protein23.1 g
Salt1.5 g
Potassium300 mg
Calcium48.2 mg
Iron1.5 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
1
- 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.
2
- 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 the carrot. Cut both into rough pieces.
- Deglaze with the white balsamic vinegar and the honey, then add the stock, the sweet potato, the carrot and the lentils. Cover with the lid and boil for 12 - 15 minutes.
3
- Cut the bread roll into 1cm cubes.
- Heat a drizzle of olive oil in a frying pan over medium-high heat. Fry the bread 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.
4
- 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.
- Drizzle with the chili oil* to finish.
*Take care, this ingredient is spicy! Use as preferred.
