Pumpkin and Red Lentil Soup
This creamy pumpkin and red lentil soup is healthy, warming, and absolutely delicious! Packed with nutrients, rich in plant-based protein, and the ultimate comfort food for chilly days.
Servings :
Calories : 234kcal
Ingredients
- 1 tablespoon olive oil
- 1 carrot, cubed
- 1 shallot, chopped
- 2 cloves garlic, chopped
- 1.1 lb (500 g) pumpkin/squash, cubed, red kuri squash is best
- ¾ cup (150 g) dried red lentils
- 1 tablespoon tomato paste
- ½ teaspoon cardamom
- ½ teaspoon cumin
- a pinch red pepper flakes
- 5 cups (1200 ml) vegetable broth
- 1 tablespoon lemon juice
To Garnish (optional)
- 4 tablespoons yogurt or skyr
- a pinch red pepper flakes
Instructions
- Heat olive oil in a large pot. Add carrot, shallot, and garlic, and sauté for 3 minutes.
- Add pumpkin and cook for another 3 minutes.
- Add lentils, tomato paste, cardamom, cumin, and chili flakes. Stir for 1 minute.
- Pour in vegetable broth, bring to a boil, cover, and let simmer for 15 minutes over low heat.
- Transfer to a blender and blend until smooth. → Adjust consistency with extra water if needed.
- Season to taste with lemon juice, salt, and pepper.
- Divide the soup into bowls and garnish with yogurt, red pepper flakes, or pumpkin seeds.
Notes
- Pumpkin/Squash: Red Kuri Squash is the easiest to use because you don’t need to peel it. Butternut squash, muscat pumpkin, or sugar pumpkin is also delicious, but be sure to peel it before roasting.
- Keeps fresh for 3-4 days. Store it in an airtight container in the refrigerator and reheat in a pot with a splash of water.
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Nutrition
Calories: 234kcal | Carbohydrates: 33g | Protein: 13g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 1243mg | Potassium: 924mg | Fiber: 7g | Sugar: 6g | Vitamin A: 4971IU | Vitamin C: 22mg | Calcium: 72mg | Iron: 4mg
