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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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Prep Time: 15 minutes
Cook Time: 30 minutes

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.