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Lentil vegetable and quinoa soup with pumpkin seed pesto | Blackmores

RECIPE: Lentil, vegetable & quinoa soup

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This simple recipe is what makes eating well throughout the week so effortless. Make a batch, freeze some for back-up meals and have the rest for lunches or dinners during the week

This soup makes a high protein meal that is gluten-free and full of nutrients including vitamin A, C and iron.

These vital nutrients are what our bodies need to build new tissue, keep bugs at bay, produce energy and keep our neurotransmitters balanced for healthy brain function.

So when you need a meal that is going to refuel you, whether it’s after a busy day at work or post-workout, this will do the trick.

vegetarian, gluten-free

Serves 4


Lentil, vegetable & quinoa soup

  • 1 tbsp olive oil
  • 2 leeks, washed and thinly sliced
  • 2 cloves garlic, crushed
  • A handful of green beans, cut into 2cm lengths
  • 1 large zucchini, cut in half lengthways and then into pieces
  • 450g butternut pumpkin, peeled and cubed
  • 5 cups vegetable stock, preheated
  • 400g BPA-free can brown lentils, drained and rinsed
  • ⅓ cup quinoa, rinsed

Basil pesto

  • 2 cups fresh basil leaves
  • 1 garlic clove, crushed
  • 2 tbsp pumpkin seeds
  • 5 tbsp vegetarian parmesan, grated
  • 2 tbsp olive oil
  • ½ tsp rock salt

How to make

  • Heat the oil in a large pot over a medium-high heat, add the leeks and saute them for 8 minutes until they are soft and translucent. Add the garlic, green beans, zucchini and pumpkin cubes, stir everything together and then pour in the pre-heated vegetable stock. Cover the pot, turn down the heat and leave to simmer for 5 minutes
  • While that is simmering, blitz the pesto together in a food processor or blender. Once smooth, taste the pesto and add more salt or pepper as needed to suit your taste
  • Add the brown lentils and quinoa to the soup pot and simmer for another 10 minutes until the vegetables are tender and the quinoa is cooked through. Stir in half the pesto, divide the soup between four bowls and then top each with the remaining pesto to serve. Serve with crusty bread if desired

Roberta's tips

  • Store in the fridge in an airtight container for up to 4 days or freeze in individual serves for up to 3 months