4.6 from 21 votes
Pumpkin and Lentil Soup
This vegan pumpkin and red lentil soup is hearty, healthy, and comforting.
Prep Time
15 mins
Cook Time
15 mins
Inactive time:
15 mins
Total Time
1 hr
Servings: 4
Calories: 289 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 tablespoon olive oil
- 2 small to medium leeks (white parts only) chopped
- 1/2 medium onion chopped
- 3 cloves garlic minced
- 4 cups vegetable broth
- 2 cups water
- 2 cups pumpkin puree
- 1 large carrot peeled & sliced
- 1 cup red lentils
- 2 dashes Italian seasoning
- 1/4 teaspoon ground cumin
- 1 teaspoon chili powder
- salt & pepper to taste
Instructions
- Add the oil to a large pot on medium-high heat. Sautée the leek and onion for 10 minutes, stirring fairly often.
- Stir in the garlic and cook for about 30 seconds, or until fragrant.
- Add the vegetable broth, water, pumpkin purée, carrot, lentils, Italian seasoning, cumin, and chili powder. Increase heat to high and bring to a boil.
- Once it's boiling, reduce heat to medium-low and cover with the lid slightly ajar. Let it simmer for 20 minutes.
- Blend the soup in batches until it's smooth (I suggest letting the soup cool for at least 15 minutes first). Season with salt & pepper as needed and serve immediately.
Cup of Yum
Nutrition Information
Calories
289kcal
(14%)
Carbohydrates
50g
(17%)
Protein
14g
(28%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
984mg
(41%)
Potassium
858mg
(25%)
Fiber
19g
(76%)
Sugar
10g
(20%)
Vitamin A
23031IU
(461%)
Vitamin C
15mg
(17%)
Calcium
110mg
(11%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 289
% Daily Value*
| Calories | 289kcal | 14% |
| Carbohydrates | 50g | 17% |
| Protein | 14g | 28% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 984mg | 41% |
| Potassium | 858mg | 18% |
| Fiber | 19g | 76% |
| Sugar | 10g | 20% |
| Vitamin A | 23031IU | 461% |
| Vitamin C | 15mg | 17% |
| Calcium | 110mg | 11% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.