I know, I know, this time of year there are so many recipes for pumpkin soup and pictures of creatively carved pumpkins. As well as giving you a super easy recipe – its extra nutritious as i’ve included red lentils to add a little protein and minerals, and there’s info on where you can pick your own in Dorset.
So first you’ve got to choose your pumpkin. We are lucky enough to live up the road from Sopley pick your own farm.
My daughter didn’t pick the biggest she could find but sensibly went for one more her size – this beauty cost us all of £1.30. And if you don’t feel like trudging out to the field you can always choose one from the farm shop.
Before you make the soup – don’t forget to get creative …
Pumpkin and red lentil soup Prep time: about 40 minutes Ingredients 1 pumpkin How to…
1 crushed garlic clove
2 tablespoons olive oil
2-3 stock cubes mixed with 1-1.5 litres of water (low salt stock cubes are good for young children)
1 tablespoon cumin seeds or ground cumin seeds
1 tablespoon coriander seeds (ground in a pestle or between greaseproof paper with a rolling pin!) or ground coriander
100-200g red lentils
Pumpkin and red lentil soup
Prep time: about 40 minutes
Cost: For a big pumpkin soup the cost is £3.77, each 250ml portion costs 38p.
For a 5 year old, a 250ml portion of soup has:
Just under half of their recommended daily iron
Almost three quarters of their daily recommended Vitamin A
Nearly a quarter of their daily recommended folate
Just over 10% of their recommended calcium
1 quarter of their daily magnesium
Postscript 31 October 2012
We didn’t get to Sopley farm until today and there were hardly any pumpkins left. Still, we managed to find these out in the field…
They only cost £2.70.
This year I’ve gone for smaller pumpkins as they have better flavour.
I’ve made the soup with the pumpkin flesh I scraped out and my husband’s got a roasted pumpkin and pasta recipe from the BBC website that he’ll make from the whole pumpkins. You can also make a lovely pumpkin pie with the flesh, click here for my one for gluten free, lower sugar pumpkin pie