Pumpkin and red lentil soup
Pumpkin and red lentil soup isn’t just a delightful dish that warms your insides on a chilly evening, it’s a powerhouse of nutrition that can supercharge your health game! This creamy, delicious, and health-packed soup brings together the goodness of pumpkins and red lentils in a union so perfect, it could put Romeo and Juliet to shame. Ready to dive into this bowl of health? Let’s go!
Pumpkin and red lentil soup Ingredients:
- Pumpkin: 2 cups (500 grams)
- Red lentils: 1 cup (200 grams)
- Vegetable broth: 4 cups (1 liter)
- Onion: 1 medium (approximately 150 grams)
- Garlic cloves: 2, minced
- Carrot: 1 large (approximately 100 grams)
- Celery stalks: 2 (approximately 100 grams)
- Ground turmeric: ½ teaspoon (2.5 grams)
- Ground cumin: ½ teaspoon (2.5 grams)
- Olive oil: 2 tablespoons (30 ml)
- Salt: to taste
- Black pepper: to taste
- Fresh cilantro: a handful, chopped (for garnish)
- Lemon juice: 1 tablespoon (15 ml)
Time: Prep – 15 minutes; Cook – 30 minutes
Serves 4.
Nutritional Facts (per serving):
- Calories: 220
- Protein: 10 grams
- Carbs: 40 grams
- Fiber: 8 grams
- Fat: 4 grams
- Sodium: 500 mg
Pumpkin and red lentil soup Instructions:
- Start by washing your red lentils thoroughly and leave them to soak for about 15 minutes.
- While the lentils are soaking, peel and chop your pumpkin, onion, carrot, and celery.
- In a large pot, heat the olive oil over medium flame.
- Add the minced garlic and chopped onion to the pot. Sauté them until the onion turns translucent.
- Add the chopped pumpkin, carrot, and celery to the pot.
- Now, drain the soaked red lentils and add them to the mix.
- Stir in the ground turmeric and ground cumin. Season with salt and black pepper.
- Pour in the vegetable broth and bring the soup to a boil.
- Reduce the heat and let the soup simmer for about 25-30 minutes, or until the pumpkin and lentils are tender.
- Using a hand blender, blend the soup till it reaches a smooth consistency. If you like your soup chunky, you can skip this step or blend partially.
- Finish off with a splash of lemon juice and stir well.
Tips:
- For an added depth of flavor, you can roast the pumpkin before adding it to the soup.
- If you’re looking to spice up your Pumpkin and red lentil soup, consider adding a pinch of chili flakes or smoked paprika.
- This soup thickens as it sits. If it becomes too thick after storing, add a bit of broth or water while reheating.
Serving Suggestions:
- Garnish your Pumpkin and red lentil soup with freshly chopped cilantro and a sprinkle of black pepper.
- Serve with a slice of hearty whole-grain bread or a side salad to round off the meal.
- For those looking for a bit more zest, a dash of hot sauce can be an exciting addition right before digging in!
AH7 is here to ensure that your journey towards a healthier lifestyle is not just about counting calories, but savoring delicious, wholesome foods. So, as you enjoy this Pumpkin and red lentil soup, remember, you’re not just feeding your body; you’re nourishing your soul.
PUMPKIN AND RED LENTIL SOUP
Pumpkin and red lentil soup isn’t just a delightful dish that warms your insides on a chilly evening, it’s a powerhouse of nutrition that can supercharge your health game! This creamy, delicious, and health-packed soup brings together the goodness of pumpkins and red lentils in a union so perfect, it could put Romeo and Juliet to shame. Ready to dive into this bowl of health? Let’s go!
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Nutritions
Nutrition Facts
PUMPKIN AND RED LENTIL SOUP
Amount per Serving
Calories
220
% Daily Value*
Fat
4
g
6
%
Sodium
500
mg
22
%
Carbohydrates
40
g
13
%
Fiber
8
g
33
%
Protein
10
g
20
%
* Percent Daily Values are based on a 2000 calorie diet.
Ingredients
- Pumpkin: 2 cups 500 grams
- Red lentils: 1 cup 200 grams
- Vegetable broth: 4 cups 1 liter
- Onion: 1 medium approximately 150 grams
- Garlic cloves: 2 minced
- Carrot: 1 large approximately 100 grams
- Celery stalks: 2 approximately 100 grams
- Ground turmeric: ½ teaspoon 2.5 grams
- Ground cumin: ½ teaspoon 2.5 grams
- Olive oil: 2 tablespoons 30 ml
- Salt: to taste
- Black pepper: to taste
- Fresh cilantro: a handful chopped (for garnish)
- Lemon juice: 1 tablespoon 15 ml
Instructions
- Start by washing your red lentils thoroughly and leave them to soak for about 15 minutes.
- While the lentils are soaking, peel and chop your pumpkin, onion, carrot, and celery.
- In a large pot, heat the olive oil over medium flame.
- Add the minced garlic and chopped onion to the pot. Sauté them until the onion turns translucent.
- Add the chopped pumpkin, carrot, and celery to the pot.
- Now, drain the soaked red lentils and add them to the mix.
- Stir in the ground turmeric and ground cumin. Season with salt and black pepper.
- Pour in the vegetable broth and bring the soup to a boil.
- Reduce the heat and let the soup simmer for about 25-30 minutes, or until the pumpkin and lentils are tender.
- Using a hand blender, blend the soup till it reaches a smooth consistency. If you like your soup chunky, you can skip this step or blend partially.
- Finish off with a splash of lemon juice and stir well.
Notes
- For an added depth of flavor, you can roast the pumpkin before adding it to the soup.
- If you’re looking to spice up your Pumpkin and red lentil soup, consider adding a pinch of chili flakes or smoked paprika.
- This soup thickens as it sits. If it becomes too thick after storing, add a bit of broth or water while reheating.
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