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Soup · Caribbean

Bajan Lentil and Pumpkin Soup with Evaporated Milk

40 min Serves 4 ~250 kcal/serving ~£4.40 (£1.10/serving) Gluten-freeKid-friendlyVegetarian

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Ingredients

  • 200 g red lentils, rinsed
  • 400 g pumpkin, peeled and cubed
  • 100 g evaporated milk
  • 1 onion
  • 2 garlic cloves
  • 700 ml vegetable stock
  • 2 fresh thyme sprigs

Nutrition (per serving)

Calories
250 kcal
Protein
16 g
Carbohydrate
40.7 g
of which sugars
8.5 g
Fat
3 g
of which saturates
1.5 g
Fibre
4 g
Salt
1.40 g

Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.

Method

  1. 1

    Fry the sliced onion and crushed garlic in a little oil for 5 minutes until softened.

  2. 2

    Add the red lentils, pumpkin, vegetable stock and thyme sprigs, and bring to a simmer.

  3. 3

    Cover and cook for 20-25 minutes until the lentils and pumpkin are completely soft.

  4. 4

    Lift out the thyme sprigs and blend the soup until smooth, then stir in the evaporated milk.

  5. 5

    Reheat gently and ladle into bowls.

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