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.
If you found this helpful, you’ll definitely want to read our piece on soup and stews recipes.
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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