Pumpkin Lentil Soup
User Reviews
5.0
12 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
1 hr
-
Total Time
1 hr 15 mins
-
Servings
4 people
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Calories
314 kcal
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Course
Soup
Pumpkin Lentil Soup
Report
Nestle your hands around a hot bowl of this Creamy Pumpkin Lentil Soup. It’s a healthy and delicious soup perfect for cozying on up during fall and winter.
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Ingredients
FOR ROASTING THE PUMPKIN:
- 1 small sugar pumpkin after roasting you'll have 3 cups
- 1 tbsp olive oil
- 1 pinch salt
- 1 pinch coarse black pepper
FOR THE SOUP BASE:
- 1 cup yellow onion fine dice
- 3 cloves of garlic finely chopped
- 1 tsp kosher salt
- ½ tsp coarse black pepper
- 1 tsp Coriander
- 1 tbsp red pepper paste
- 1 cup red lentils
- 4 cups vegetable broth
FOR SERVING:
- Lemon wedges optional
- red pepper flakes optional
- pumpkin seeds optional
Instructions
ROAST THE PUMPKIN:
- Move the oven rack to the middle position and preheat the oven to 400 °F.
- Clean and remove the seeds from inside the sugar pumpkin.
- Drizzle olive oil, salt, and pepper all over the pumpkin and rub the inside out to ensure that it is fully coated in seasoning.
- Place each pumpkin piece flat side down on a baking sheet. Transfer to the oven and bake at 400 °F for 30 minutes or until tender when pierced with a knife. Set aside.
MAKE THE SOUP BASE:
- Heat a pot over medium-high heat. Once heated, add the olive oil, onions, garlic, salt, and pepper. Saute, until the onions have softened and have browned around the edges.
- Next, add the coriander, stir-fry until completely coated in the onions. Then, add the red pepper paste, and red lentils. Stir-fry until the lentils are fully coated with the red pepper paste.
- Finally, add the vegetable broth, and water. Stir and mix to incorporate. Put the lid to the pot on and turn the stove to high until a boil is reached. Once reached, reduce to medium-low and cook for 30 minutes.
TO FINISH:
- Once the lentils are nice and soft, add the roasted pumpkin.
- Blend all of the ingredients with an immersion blender or transfer the ingredients to a high-speed blender. Blend until smooth and creamy or until desired constancy is met.
SERVE:
- Serve with a wedge of lemon, chili flakes, and pumpkin seeds (all optional).
Nutrition Information
Show Details
Serving
2cups
Calories
314kcal
(16%)
Carbohydrates
58g
(19%)
Protein
16g
(32%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
1540mg
(64%)
Potassium
1672mg
(48%)
Fiber
16g
(64%)
Sugar
14g
(28%)
Vitamin A
29474IU
(589%)
Vitamin C
37mg
(41%)
Calcium
112mg
(11%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 314 kcal
% Daily Value*
| Serving | 2cups | |
| Calories | 314kcal | 16% |
| Carbohydrates | 58g | 19% |
| Protein | 16g | 32% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 1540mg | 64% |
| Potassium | 1672mg | 36% |
| Fiber | 16g | 64% |
| Sugar | 14g | 28% |
| Vitamin A | 29474IU | 589% |
| Vitamin C | 37mg | 41% |
| Calcium | 112mg | 11% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
12 reviews
Excellent
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