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Pumpkin lentil soup pinterest

Pumpkin Lentil Soup

This heartwarming pumpkin lentil soup transforms simple, affordable ingredients into a luxurious meal that tastes like it took hours to prepare. The earthy red lentils perfectly complement the sweet, nutty flavor of seasonal pumpkin, creating a balanced dish that's both satisfying and nourishing.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course, Soup
Cuisine International
Servings 4 servings
Calories 285 kcal

Equipment

  • Large Pot
  • Immersion Blender or Standard Blender

Ingredients
  

Main Ingredients

  • 2 cups fresh pumpkin peeled and cubed (or 1 can (15 oz) pumpkin puree)
  • 1 cup dried red lentils rinsed and drained
  • 1 medium onion finely diced
  • 3 garlic cloves minced
  • 1 tablespoon fresh ginger grated
  • 1 tablespoon olive oil or coconut oil
  • 4 cups vegetable broth low sodium
  • 1 can light coconut milk 14 oz
  • 2 tablespoons fresh lemon juice

Spices

  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne pepper optional
  • salt and pepper to taste

Garnish

  • fresh cilantro for garnish

Instructions
 

  • Heat olive oil in a large pot over medium heat. Add the diced onion and cook for 3-4 minutes until translucent. Add the minced garlic and grated ginger, cooking for another 30 seconds until fragrant.
  • Add cumin, coriander, cinnamon, and cayenne (if using) to the pot and stir continuously for 30 seconds to toast the spices.
  • Add the cubed pumpkin (or pumpkin puree) and rinsed red lentils to the pot, stirring to coat them with the spice mixture. Pour in the vegetable broth and bring the mixture to a boil.
  • Reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender and the pumpkin pieces easily break apart when pressed.
  • Use an immersion blender to puree the soup until smooth, or transfer in batches to a standard blender (being careful with the hot liquid). Return to the pot.
  • Stir in coconut milk and lemon juice. Season with salt and pepper to taste. Simmer for an additional 5 minutes to allow flavors to meld together.
  • Ladle into bowls and garnish with fresh cilantro, a swirl of coconut milk, and a sprinkle of toasted pumpkin seeds if desired.

Notes

- Butternut squash works beautifully in place of pumpkin
- Yellow or green lentils can substitute for red (cooking time will increase)
- Use curry powder instead of individual spices for a different flavor profile
- Swap coconut milk with cashew cream for a different creamy texture
- The soup thickens when chilled and can be used as a sauce over grains or as a spread

Nutrition

Calories: 285kcalCarbohydrates: 35gProtein: 12gFat: 9gPotassium: 580mgFiber: 14gVitamin A: 9415IUIron: 4mg
Keyword Pumpkin Soup, Lentil Soup, Vegetarian Soup, Healthy Soup, Fall Recipe
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