Easy Pumpkin Red Lentil Soup
User Reviews
5.0
3 reviews
Excellent
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
20 mins
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Servings
6
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Calories
278 kcal
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Course
Appetizer
Easy Pumpkin Red Lentil Soup
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A deliciously thick, spicy, creamy, warming and nutritious pumpkin red lentil soup that's easy to make with simple ingredients, and ready in around just 20 minutes.
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Ingredients
- 1 onion chopped
- 2 garlic cloves crushed
- 1 inch fresh ginger finely sliced or grated
- 17 ounces pumpkin about 3-3½ cups, uncooked, cubed (I use ready-chopped either fresh or frozen)
- 2 tablespoons Thai red curry paste (reduce amount to 1 to 1½ tablespoons if you'd like the soup to be less spicy)
- 2 tablespoons tomato paste (concentrate)
- 1 cup dried red split lentils
- 1 can coconut milk full fat (not light)
- 3 cups vegetable broth (stock) Add an extra cup for a slightly thinner soup.
- salt and pepper to taste
- 1 bunch fresh coriander to sprinkle over generously at the end
Instructions
- Cook the onion for a couple of minutes in a large pot with a lid on a medium high heat until softened. Stir in the garlic and ginger.
- Stir in the pumpkin, curry paste, tomato paste, lentils, coconut milk and broth (stock).
- Put the lid on the pot while you bring the mixture to the boil. Then take off the lid, turn the heat down a little and simmer for around 10 minutes or until the lentils and pumpkin are tender.
- Blend until smooth with an immersion blender (hand held blender) or in a food processor. Add salt and pepper to taste. Scatter with the fresh coriander to serve.
Equipments used:
Notes
- Lentils: Red split lentils work best as they cook very quickly and help to make the soup creamy and smooth when blended. If you use regular red lentils or another type of lentil, you may need to cook the soup for longer before blending.
- Thick or thin? This makes quite a thick soup. If you'd prefer it thinner, add a cup or two more broth (or water) to the ingredients. Alternatively, you can thin it with more broth or water after it's cooked.
- Storing and freezing: This pumpkin lentil soup will keep for 4 to 5 days in an airtight container in the fridge. If you'd like to freeze it, let it cool thoroughly first, then pour into freezer safe containers or Ziploc freezer bags. Don't fill glass containers too much. Leave at least an inch at the top of the container to allow for expansion as the soup freezes.
- Freeze for up to 3 months.
- Slow cooker instructions: Sauté the onions in a little oil (either in the slow cooker if it has a sauté function, or on the stove top). Stir in the garlic and ginger. Then add all the other ingredients apart from the coriander and cook on low for 6-8 hours (longer if you like – or 4 hours on high if you’re short on time)
- Sauté the onions in a little oil (either in the slow cooker if it has a sauté function, or on the stove top). Stir in the garlic and ginger. Then add all the other ingredients apart from the coriander and cook on low for 6-8 hours (longer if you like – or 4 hours on high if you’re short on time)
Nutrition Information
Show Details
Calories
278kcal
(14%)
Carbohydrates
30g
(10%)
Protein
10g
(20%)
Fat
14g
(22%)
Saturated Fat
12g
(60%)
Polyunsaturated Fat
0.4g
Monounsaturated Fat
1g
Sodium
525mg
(22%)
Potassium
796mg
(23%)
Fiber
10g
(40%)
Sugar
6g
(12%)
Vitamin A
8059IU
(161%)
Vitamin C
13mg
(14%)
Calcium
61mg
(6%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 278 kcal
% Daily Value*
| Calories | 278kcal | 14% |
| Carbohydrates | 30g | 10% |
| Protein | 10g | 20% |
| Fat | 14g | 22% |
| Saturated Fat | 12g | 60% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 525mg | 22% |
| Potassium | 796mg | 17% |
| Fiber | 10g | 40% |
| Sugar | 6g | 12% |
| Vitamin A | 8059IU | 161% |
| Vitamin C | 13mg | 14% |
| Calcium | 61mg | 6% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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