Roasted Pumpkin, Green Apple and Rosemary Soup with Red Lentils
An original, comforting soup that blends roasted pumpkin and green apple for a balance of gentle sweetness and brightness, with red lentils adding body and a silky texture. Rosemary and a touch of lemon lift the aroma without overpowering the main flavors.
Ingredients
- 700 g peeled pumpkin, cubed (puede ser calabaza moscada or similar)
- 180 g green apple (without core and diced)
- 150 g yellow onion (en plumas gruesas)
- 12 g garlic (pelado)
- 30 ml olive oil (divided)
- 4 g fresh rosemary (chopped fino, divided)
- 2 g sweet paprika
- 90 g dry red lentils (enjuagadas)
- 900 ml vegetable broth (hot)
- 6 g salt (or to taste)
- 1 g black pepper (freshly ground)
- 15 ml lemon juice (freshly squeezed)
- 20 g pumpkin seeds (for tostar and servir)
Nutrition facts
per serving
Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.
Allergens
No declared allergens
Instructions
- 1
Preheat the oven to 220 °C / 425 °F. Place the pumpkin, green apple, onion, and garlic on a large baking tray. Add 22 ml (1 1/2 tbsp) olive oil, half of the rosemary, the sweet paprika, 4 g (about 3/4 tsp) salt, and black pepper. Toss well to coat.
- 2
Roast the vegetables and apple for 25 minutes at 220 °C / 425 °F, stirring halfway through, until the pumpkin is tender and lightly caramelized on the edges.
- 3
Meanwhile, heat a medium pot over medium heat. Add the remaining 8 ml (1/2 tbsp) olive oil and the drained red lentils. Stir for 1 minute so they are lightly coated with oil.
- 4
Pour the hot vegetable broth into the pot with the lentils, bring to a gentle boil, and cook for 12 minutes, until the lentils are very tender.
- 5
Transfer the roasted pumpkin, apple, onion, and garlic to the pot with the lentils. Add the remaining rosemary and cook everything together over low heat for 3 more minutes to blend the flavors.
- 6
Blend the soup with an immersion blender until smooth and silky. Stir in the lemon juice and taste for salt, adjusting if needed.
- 7
Toast the pumpkin seeds in a dry skillet over medium heat for 2 to 3 minutes, stirring often, until fragrant.
- 8
Serve the soup hot and finish each portion with the toasted pumpkin seeds on top.
Chef tips
If you prefer a lighter texture, add an extra 100 to 150 ml (about 1/2 cup) broth at the end before blending. For deeper flavor, let some sides of the pumpkin caramelize well in the oven.
Substitutions
You can swap the green apple for a firm pear for a softer flavor profile. Rosemary can be replaced with fresh thyme. If you do not have pumpkin seeds, use sunflower seeds; only check for sesame allergen if using seasoned commercial mixes.
What I used to make it
Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.
Illustrative imageNinja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
Illustrative imageCosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
Illustrative imageT-fal Ultimate Hard Anodized 12" Non-Stick Pan
Eggs, omelets and stir-fries
- Eggs and omelets that don’t stick
- Comfortable, sturdy handle
- Use wooden or silicone utensils
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