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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Australasian >> Australian >> Australian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Add the stock to a large cooking pot or boiler. Everything will be added to the pot as it is chopped/prepared. | 2. Cut pumpkin and kumera into chunks, no bigger than 2 inches square, removing any skin and seeds. Add to the pot. | 3. Peel and chop carrots and onion. Add to the pot. | 4. Wash and drain the lentils. Add to the pot. | 5. Add all remaining ingredients and some extra water if the veggies are not covered. You may need to add some more water or stock during the cooking- so just keep your eye on it. If there is not enough liquid the soup may stick to the bottom of your pot. (maybe not such a bad thing if you catch it in time. Once when I made this soup it had stuck to the bottom and tasted like it had roasted pumpkin in it). | 6. Bring to the boil, Boil for approx 30 minutes, or until the largest veggie pieces are soft when poked with a knife. Stir occasionally to ensure the lentils do not burn onto the bottom of the pot. | 7. Remove from heat and purée with either a stick blender used in the pot or by using a food processor. To make the soup thinner, just add some extra water or stock. | 8. Serve with a little sour cream and maybe a sprinkle of freshly chopped parsley. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
vegetable stock	1			11.05	2.0553	0.5304	0.1547
butternut pumpkin	1 1/2	1/2	weighed	1.335	0.0	0.297	0.0075
kumara	500			1.335	0.0	0.297	0.0075
carrot	350			18368.0	4291.84	416.64	107.52
onion	1			64.0	14.944	1.76	0.16
parsley	3	tablespoons	chopped	4.104	0.7216	0.3386	0.0901
red lentil	1 1/4	cups	washed	859.2	151.44	57.38399999999999	5.207999999999999
water	3	cups		0.0	0.0	0.0	0.0
garlic	1/2	teaspoon	crushed	2.086	0.4628	0.08900000000000001	0.006999999999999999
pepper	1/2	teaspoon		2.8865	0.7354	0.1195	0.0375

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.