Ingredients

The following ingredients have 10 Servings
  • 10 sprays 1-cal-per-spray cooking oil (10 cals)
  • 1 medium onion (peeled and sliced (44 cals))
  • 1 whole squash weighing about 1kg (peeled and sliced into chunks with the pips removed (380 cals))
  • 250 g carrots (peeled and chopped (100 cals))
  • 2 red peppers (chopped (88 cals))
  • 175 g red lentils (581 cals)
  • 1 tsp cumin (8 cals)
  • 1 tsp paprika (6 cals)
  • 1 tsp garlic salt (10 cals)
  • 1.5 litres stock made with 5x veg oxo stock cubes (75 cals or 25g vegetable bouillon for gluten free (60 cals))
  • 200 g mature cheddar cheese (grated (820 cals))
  • Good pinch of salt and pepper
  • A few chopped up chives to garnish (negligible cals)

Instruction

  • Heat a large pan and squirt in the spray oil, add the onion and a pinch of salt (helps prevent the onion from browning) and cook on low until they’re softened (about 3 or 4 minutes).  Add in the butternut squash and carrots, give it a stir and cook for a further couple of minutes.
  • Add in the red peppers, lentils, cumin, paprika and garlic salt and cook for another minute, then add in the stock.  Bring to a boil and simmer for 20 minutes.
  • After 20 minutes, take the soup off the heat and blend using a stick blender.  Add in the cheese (I tend to reserve a bit for garnishing) and a good pinch of salt and pepper and stir until the cheese has melted.
  • Ladle the soup out and garnish with a some chopped chives and any reserved cheese.