Pumpkin Lentil Soup
This quick cooking vegan Pumpkin Lentil Soup made with red lentils and filled with delicious spices comes together in about 30 minutes.
Servings 2 large servings
Calories 473kcal
Ingredients
- 1 tablespoon olive oil (15 ml)
- ½ red onion diced
- ½ teaspoon salt
- ½ teaspoon ground cumin
- ½ teaspoon ground turmeric
- ¼ teaspoon ground smoked paprika
- ¼ teaspoon ground ginger
- ¼ teaspoon ground black pepper
- 2 garlic cloves minced
- 4 cups low-sodium vegetable or chicken broth (950 ml)
- 1 cup pureed pumpkin (245 g)
- 1 cup red lentils (192 g)
- ¼ cup fresh cilantro chopped
Instructions
- Add oil to a medium saucepan and heat over medium-high heat. Add onion, salt, cumin, turmeric, paprika, ginger, and black pepper. Sauté for 8 to 10 minutes until onions are tender. Add in garlic and sauté for 2 more minutes, then add broth, pumpkin, and lentils. Bring to a boil and reduce to a simmer for 15 to 20 minutes or until lentils are completely soft, stirring occasionally. Serve in a bowl garnished with fresh cilantro.
Notes
If you prefer a thicker soup, reduce the broth to 3½ cups (784 ml) or add in a bit more pumpkin puree. Likewise, if you prefer a thinner soup, add in more broth.
Refrigerate any leftovers in an airtight container for up to 5 days.
It can be frozen for longer storage, in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.
To reheat, place soup in a medium sauce pan on the stovetop over medium-low heat, stirring occasionally until hot. Or, rewarm gently in the microwave, stirring after every 30 seconds. If the soup has thickened, add in a bit of broth or water to thin it.
Nutrition
Calories: 473kcal | Carbohydrates: 75g | Protein: 27g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 597mg | Potassium: 1209mg | Fiber: 34g | Sugar: 9g | Vitamin A: 19366IU | Vitamin C: 13mg | Calcium: 103mg | Iron: 9mg
