Simple Pumpkin & Sweet Potato Soup
This recipe was brought to you by Dr. Luke Wilson of Two Zesty Bananas.
first heard of Dr Luke Wilson when news broke of a big study that he was the co-lead author of. The study involved guiding a group of people through the transition to a McDougall-style whole food, plant-based diet. The research subjects achieved greater weight loss and more improved health than in any previous study where subjects were allowed to eat as much as they wanted. I was especially excited by this, because it backed up rule number two of my Spud Fit Challenge: to eat as much as you feel like, whenever you feel like it.
- 1 onion, finely chopped
- 1/2 teaspoon minced red chilli or 1/4 teaspoon chilli powder, plus extra to serve (optional)
- 2 garlic cloves, finely chopped
- 500 g (1 lb 2 oz) pumpkin, cut into 2 cm (3/4 in) dice
- 1 sweet potato, peeled and cut into 2 cm (3/4 in) dice
- 750 ml (251/2 fl oz/3 cups) vegetable stock
- 125 g (41/2 oz/1/2 cup) red lentils
- ½ bunch fresh coriander (cilantro), roughly chopped, to serve (optional)
- freshly ground black pepper, to serve (optional)
Combine the onion, chilli, garlic, pumpkin and sweet potato in a large stockpot set over a medium–low heat. Add a splash of stock and cook for 5 minutes.
Add the vegetable stock and simmer gently for 10 minutes. Add the red lentils and cook for a further 10 minutes.
Transfer to a blender and blitz the soup until smooth.
If you’re feeling fancy, garnish with a little coriander and some freshly ground black pepper – perhaps even a few chilli flakes if you like it spicy (I do!).