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Aromatic Pumpkin Soup in Puff Pastry


  • Sauté the onions with some olive oil in a deep pot, until they soften.
  • Add the garlic and sauté for 1 minute.
  • Add the turmeric, 20 g butter, red lentils, pumpkin and thyme.
  • Sauté for a few more minutes and add the stock or the bouillon cube with 1 liter of water.
  • Bring to a boil, cover with lid and simmer for 15-30 minutes, until the lentils and pumpkin have softened.
  • Remove the sprigs of thyme.
  • When ready, add the remaining butter, juice from 1 lemon, chili flakes and ginger. Puree in a blender until smooth.
  • Heat soup again and season to taste.
  • While the soup is cooking, caramelize the onions with some olive oil, butter, thyme and balsamic vinegar. When they are golden brown, caramelized and softened, season to taste.
  • Preheat oven to 200* C (390* F) Fan.
  • Fill some ovenproof bowls with soup and brush the rims with the egg.
  • Add 1 tablespoon of caramelized onions to each bowl.
  • Cover each bowl with a sheet of puff pastry.
  • Bake for 20 minutes, until the puff pastry is golden. 
  • Serve immediately.
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Nutrition information per portion

Calories (kcal)
20 %


Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

Total Fat (g)
32 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

Saturated Fat (g)
45 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

Total Carbs (g)
14 %


The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

Sugars (g)
11 %


Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

Protein (g)
25 %


It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

Fibre (g)
20 %


They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

Sodium (g)
16 %


A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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