Lentil, Naked Oat & Squash Soup-Stew with Toasted Squash Seeds

Lentil, Naked Oat & Squash Soup-Stew with Toasted Squash Seeds

by Henrietta Inman October 30, 2020

A deliciously warming recipe from Henrietta Inman for a soup-stew combining Wakelyns squash and lentils. Just the thing for the cold days that are coming.


  • 200g Coral Lentils
  • 100g Naked Oats
  • 1 litre Water
  • 3 tsp Sea Salt, plus extra to season - Halen Mon's Finer Flakes are ideal
  • 2 Bay Leaves
  • 1 Garlic Clove, crushed
  • 1 small Chilli, your heat preference!
  • Sprigs/leaves/stems of Herbs such as sage, rosemary, thyme, parsley, marjoram
  • (Optional) Thumb Ginger and/ or Turmeric
  • (Optional) 1 medium Carrot, 1 Celery Stalk, 1 medium Onion
  • 800g to 1kg Kuri or Hokkaido Squash
  • 5 tbsp Cold-pressed Rapeseed Oil
  • Apple Cider Vinegar, Apple Balsamic or Red Wine Vinegar
  • Black Pepper


  1. In a medium saucepan, cover the lentils and oats with the water. Add 1 tsp sea salt and the rest of the ingredients up to the optional vegetables. Bring to a boil and cook for about 20 – 30 minutes until the lentils are soft, the oats still have a bite and the water has been absorbed. Remove from the heat and while warm add a few tbsp vinegar, 1 tbsp rapeseed oil and salt and pepper to taste.
  2. Preheat the oven to 200°C. Halve the squash and scoop out the seeds. Leaving the skin on, chop the squash into generous 5cm chunks. Toss in 2 tbsp rapeseed oil, 1 tsp salt, spread on a baking tray and cook until just tender, about 25-30 minutes.
  3. Mix the seeds with 1 tbsp rapeseed oil, 1 tsp salt, spread on a baking tray and cook until dark golden and roasted. This will take a bit more than 30 minutes, checking and moving the seeds every 5-10 minutes.
  4. With a hand blender, blend a third of the lentils, naked oats and squash with 1 tbsp rapeseed oil and 500ml water. Add back to the lentils and oats along with the rest of the squash. Heat everything up again, adding water to reach your preferred soup-stew consistency; add extra vinegar if some acidity is needed. Serve hot with lots of chopped herbs, the toasted seeds and extra oil if you want. It’s lovely with a spoonful or yoghurt, curd cheese or crème fraiche, a soft boiled egg or some grated cheese, or just as it is.

Henrietta Inman
Henrietta Inman


Leave a comment

Comments will be approved before showing up.

Also in Recipes for British Pulses, Grains, Seeds and More

Syrian Lentils with Slow-Fried Onions
Syrian Lentils with Slow-Fried Onions

by Jenny Chandler July 20, 2021

This delicious recipe is from Jenny Chandler's fantastic new Green Kids Cook, a cookbook that teaches the cooks of the future how to eat well, look after themselves and think about the planet. It's a great way to cook our British-grown lentils in a typical Syrian style.

Read More

Emmer & Fava Bean Sedani with Chickpeas and Leeks
Emmer & Fava Bean Sedani with Chickpeas and Leeks

by Josiah Meldrum May 31, 2021

This simple pasta dish shows off our fantastic collaboration with Pastificio Carleschi: sedani pasta made slowly and in small batches with UK grown organic fava bean flour and wholegrain Emmer flour.

Read More

Lentil Ragu
Lentil Ragu

by Josiah Meldrum April 21, 2021 1 Comment

Super simple to make and incredibly versatile, this ragu is the perfect alternative to minced meat and can be used in shepherd's pie, lasagne or as a bolognese style sauce for pasta (it's great with any of Pastificio Carleschi's superb pasta). Or try it in a pie with roasted veg. Our British-grown olive lentils bring a fantastic peppery and earthy sweetness to the sauce.

Read More