Description
A creamy, nourishing, and protein-packed pumpkin lentil soup made with red lentils, pumpkin puree, and warming spices. Perfect for easy weeknight dinners.
Ingredients
1 cup dried red lentils, rinsed
1 can (15 oz) pumpkin puree
1 large onion, diced
3 cloves garlic, minced
1 tbsp fresh ginger, grated
5 cups vegetable broth
1 tsp ground cumin
1/2 tsp ground turmeric
1/2 tsp smoked paprika
2 tbsp olive oil
Salt and black pepper to taste
Optional: Toasted pumpkin seeds and fresh cilantro for garnish
Instructions
Step 1: Heat the olive oil in a large pot over medium heat and sauté the diced onion for 5-7 minutes until soft and translucent.
Step 2: Add the minced garlic, grated ginger, cumin, turmeric, and smoked paprika. Stir constantly for 1 minute until fragrant.
Step 3: Pour in the rinsed red lentils and pumpkin puree, stirring to combine with the aromatics.
Step 4: Add the vegetable broth and stir well. Bring the soup to a boil, then reduce the heat to low and cover with a lid.
Step 5: Simmer for 20-25 minutes, or until the lentils are completely tender and have started to break down.
Step 6: Use an immersion blender to partially blend the soup for a creamier texture, or leave as is for a more rustic feel.
Step 7: Season with salt and pepper to taste. Serve hot with your favorite toppings.
Notes
If the soup becomes too thick upon standing, simply thin it with a splash of water or extra broth before reheating.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Soups & Stews
- Cuisine: American/Mediterranean Fusion
Nutrition
- Serving Size: 1.5 cups
- Calories: 285 kcal
- Sugar: 7g
- Sodium: 450mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg
