By theguardian.com
Pumpkin, lentil and barley soup
The ultimate autumnal soup, made with ancient grains and new season squash
Updated at: Wed, 12 Nov 2025 14:57:52 GMT
Nutrition balance score
Great
Glycemic Index
33
Low
Glycemic Load
18
Moderate
Nutrition per serving
Calories411.7 kcal (21%)
Total Fat18.7 g (27%)
Carbs53.2 g (20%)
Sugars4.4 g (5%)
Protein11 g (22%)
Sodium218 mg (11%)
Fiber9.8 g (35%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1onion
peeled and diced
1celery stick
trimmed and diced
1carrot
trimmed, peeled and diced
1bay leaf
salt
5 Tbspolive oil
400gpumpkin flesh
or butternut squash flesh, cut in to 2cm chunks
2sage leaves
plus 10 extra, fried gently in olive oil, to serve
150gpearl barley
100gbrown lentils
small
Flaxseed oil
or extra olive oil, for serving
red chilli
Chopped, to serve, optional
Instructions
View on theguardian.com
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Notes
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