Hearty Minestrone Soup
A tasty winter warmer or weekday lunch, this hearty minestrone is full of flavour, nutrition and whatever is left in the fridge.
The thing I look forward to most in autumn is pumpkin season! It gives me the perfect excuse to stock up and cook big batches of spicy pumpkin soup. This is my own “lazy” version: once the veg is prepped, it needs barely any time or attention – exactly what I want with two little ones underfoot.
Most weeks I cook this on a Sunday afternoon, spoon it into jars and freeze half. On hectic days, lunch is ready in the time it takes to warm a bowl through.
Why Its Laura Kate Adores This Pumpkin Soup
Pumpkin and squash are naturally sweet, brightly coloured and rich in fibre. Combined with warming spices, a little healthy fat and a handful of lentils, a simple soup becomes a filling meal that helps keep your energy steady through the afternoon – something I always keep in mind when cooking with PCOS.
- Serves 4–6
- Prep 20 mins
- Cook 35 mins
- Freezer friendly
Ingredients
- 1 medium pumpkin or butternut squash (about 1.2kg), peeled, deseeded and cubed
- 1 tbsp olive oil
- 1 large onion, chopped
- 2 carrots, chopped
- 3 garlic cloves, crushed
- A thumb of fresh ginger, grated
- 1 red chilli, chopped (keep the seeds for extra heat)
- 1 tsp ground cumin and 1 tsp smoked paprika
- ½ tsp ground turmeric and a pinch of cinnamon
- 75g dried red lentils, rinsed
- 1.2 litres vegetable or chicken stock
- 200ml coconut milk (optional, for creaminess)
- Salt, black pepper and a squeeze of lime to finish
- Toasted pumpkin seeds to serve
Method
- Warm the olive oil in a large pan over a medium heat. Add the onion and carrot and cook gently for 8–10 minutes until soft.
- Stir in the garlic, ginger, chilli and spices and cook for one minute until fragrant.
- Add the pumpkin, lentils and stock. Bring to the boil, then reduce the heat and simmer for 25–30 minutes until the pumpkin is completely tender.
- Take the pan off the heat, add the coconut milk if using, and blend until smooth.
- Season with salt, pepper and lime juice. Serve topped with toasted pumpkin seeds and a swirl of yoghurt.
Ways to make it your own
- Roast for depth: if you have time, roast the pumpkin and onion at 200°C for 30 minutes before adding to the pan.
- Boost the protein: double the lentils or serve with a boiled egg or some shredded chicken.
- Little ones: leave out the chilli, blend, then add heat to the grown-up bowls.
- Don’t waste the seeds: rinse, dry and roast them with a pinch of salt for a crunchy topping.
Simple food, made with love and shared around the table – that’s what autumn is really about.
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