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Pumpkin Red Lentil Soup
Healthy and filling pumpkin soup loaded with curry, ginger, and red lentils for extra protein. A delicious way to use those lentils in your cupboard!
Prep Time
20 mins
Cook Time
1 hr
Servings: 12
Calories: 138 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 2 Tablespoons butter
- 1 large yellow onion diced
- 1 large carrot diced
- 1 Tablespoon minced garlic
- 1 Tablespoon fresh grated ginger
- 2 teaspoons mild yellow curry powder
- 1/2 teaspoon pumpkin pie spice
- 6 cups vegetable broth
- one ounce can pumpkin puree
- 1 cup red lentils rinsed
- one ounce can light coconut milk reserve 2 tablespoons for drizzling on top of soup if desired
- 1/2 teaspoon salt plus more to taste
- freshly ground black pepper
- Pepitas for garnishing
Instructions
- In a large stockpot or Dutch oven, melt the butter. Add in the onions and carrots. Saute until the onions are soft.
- Add in the garlic, ginger, curry, and pumpkin pie spice. Saute until the garlic is browned and fragrant.
- Add the broth, deglazing the pot by scraping the bottom of the pot to remove any browned bits.
- Stir in the pumpkin puree and lentils.
- Bring to a low boil and reduce the heat to medium. Partially cover with the lid and cook for 40 minutes, stirring occasionally, until the lentils have softened.
- Add in the coconut milk and continue to cook for another 5 minutes.
- Remove and serve, topped with the extra coconut milk and pepitas if desired.
Cup of Yum
Notes
- How long the lentils take to cook can vary. Cook until they are softened all the way through
Nutrition Information
Calories
138kcal
(7%)
Carbohydrates
19g
(6%)
Protein
5g
(10%)
Fat
5g
(8%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
0.2g
Monounsaturated Fat
1g
Trans Fat
0.1g
Cholesterol
5mg
(2%)
Sodium
621mg
(26%)
Potassium
328mg
(9%)
Fiber
7g
(28%)
Sugar
4g
(8%)
Vitamin A
11615IU
(232%)
Vitamin C
5mg
(6%)
Calcium
35mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 12Serving
Amount Per Serving
Calories 138
% Daily Value*
| Calories | 138kcal | 7% |
| Carbohydrates | 19g | 6% |
| Protein | 5g | 10% |
| Fat | 5g | 8% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 5mg | 2% |
| Sodium | 621mg | 26% |
| Potassium | 328mg | 7% |
| Fiber | 7g | 28% |
| Sugar | 4g | 8% |
| Vitamin A | 11615IU | 232% |
| Vitamin C | 5mg | 6% |
| Calcium | 35mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.