How to make Pumpkin Lentil Soup

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Vegetarian pumpkin lentil soup made with smooth coconut milk, delightful flavors and a lot of pumpkin flavor.

Have you been searching for a comfortable, fall healthy recipe now that you can enjoy with your family? This unbelievable curried pumpkin lentil soup recipe has all that you could need in a soup.Soup season is probably my favorite time of year and this is truly the perfect recipe to kick it off!

Is Pumpkin lentil Soup healthy?

Yes! This soup is high in fiber and protein while being relatively low in calories.

Lentils are not only cheap, but they are also nutritional powerhouses! They’re rich in plant-based protein, full of B vitamins, and a good source of iron. Additionally, lentils are high in dietary fiber, which helps regulate bowel movements and promotes the growth of beneficial gut bacteria.

In addition, it contains pumpkin puree and lots of veggies, which are highly nutritious and provide various health benefits. Pumpkin is high in antioxidants and vitamins A, C, and E. Veggies are an excellent source of immunity-boosting properties.

Pumpkin Lentil Soup Main Ingredients:

  • Veggies: we’re adding onion and carrot for a veggie and texture boost in this lentil soup. You’ll need a bit of olive oil to cook them down.
  • Herbs & spices: gotta have savory garlic, plus some freshly grated ginger, and a kick of heat from cayenne pepper (if you’d like). Round out all of the flavors with salt and pepper to taste!
  • For the broth: keep the soup vegan & vegetarian with vegetarian broth or water. You’ll also add light coconut milk for subtle sweetness. So good! The broth will help thin the soup and cook the lentils.
  • Lentils: you can use green or brown lentils in this recipe. Just be sure to sort and rinse them.
  • Pumpkin puree: gotta have that pumpkin flavor in the pumpkin lentil soup! Feel free to use canned pumpkin puree or make your own with this tutorial.
  • To garnish: I like to top my bowl with extra fresh diced cilantro, greek yogurt, salsa (it’s so good!), pita or naan bread for dipping.

How to make pumpkin lentils soup Step By Step:

  • Cook down the veggies: Start by adding olive oil in a large pot and place over medium high heat. Once oil is hot, add in onion, carrot and garlic. Saute until onions are translucent, about 3-5 minutes.
  • Add spices:Bring the heat to medium low and add in ginger, curry powder and cayenne. Stir together for 30 seconds.
  • Pull it all together: Next stir in water or broth, coconut milk, lentils and pumpkin puree. If you’d like, you can reserve 2 tablespoons of coconut milk for drizzling on top once the soup is done. Season the soup with salt and freshly ground black pepper.
  • Cook & simmer:Bring soup to boil, then reduce heat and simmer over medium low for 30 minutes or until lentils are soft and tender. The soup should thicken up, but if it gets too thick for your liking, then feel free to add an extra ½ cup-1 cup water or broth. Taste and adjust seasonings as necessary, adding additional salt and pepper if needed.
  • Garnish and serve. Serve soup immediately and drizzle in a circle with leftover coconut milk. Garnish with cilantro, yogurt and salsa if you’d like. I love to serve mine with naan or pita bread for dipping.
Pumpkin Lentil Soup

Pumpkin Lentils Soup Variations:

Trade the pumpkin: I figure pureed yam would likewise be delectable as the base in this recipe.
Up the protein. While the soup as of now has practically 10g of protein per serving thanks to the lentils, this soup would likewise be delectable with cooked, ground turkey or chicken.
Add a kick of intensity:Assuming you like flavor, go ahead and knock up the cayenne pepper! Cool it off with additional coconut milk on top or even greek yogurt.

lentil pumpkin soup Storage & Freezing Recommendations:

To store: store this pumpkin and lentil soup recipe in water/air proof holders in the ice chest for up to 4-5 days. Go ahead and warm it in the microwave or on the burner!
To freeze: let the soup totally cool and afterward move it to a cooler safe compartment (or various holders for dinner prep purposes). Freeze for as long as 2 months. To warm, first let the soup defrost in the fridge, then, at that point, heat the soup in the microwave or on the burner.

With regards to fixings, I love to utilize a mix of smooth and crunchy garnishes. Serve this soup with these famous garnishes:

Twirls of non-dairy yogurt or creme
New spices
Pumpkin seeds, toasted
Bread garnishes, without gluten
Firm garbanzo beans
Lotus Root Chips (without oil, veggie lover, sans gluten)
Go ahead and top it with broiled lotus seeds and new microgreens for additional crunch.

What to Serve with Pumpkin Soup:

How to make Vegan Crispy Oven Potatoes(5-Ingredients Recipe)

Vegetarian Chilli

Other Healthy Pumpkin Recipes You might like:

How to make Healthy Air Fryer Butternut Squash

How to make Healthy Halloween Pumpkin Pancakes

Thanks for reading this pumpkin lentil soup, comment below if you made this, and let me know how it went.

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How to make Pumpkin Lentil Soup

Difficulty: Beginner Prep Time 8 min Cook Time 39 min Total Time 47 mins Servings: 4 Calories: 248 Best Season: Suitable throughout the year

Ingredients

To Garnish

Instructions

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  1. Add olive oil in a large pot and place over medium high heat. Once oil is hot, add in onion, carrot and garlic. Saute until onions are translucent, about 3-5 minutes. Bring heat to medium low and add in ginger, curry powder and cayenne, stir together for 30 seconds.
  2. Next stir in water/broth, coconut milk, lentils and pumpkin puree. If you’d like, you can reserve 2 tablespoons of coconut milk for drizzling on top once the soup is done. Season the soup with salt and freshly ground black pepper.
  3. Bring soup to boil, then reduce heat and simmer over medium low for 30 minutes or until lentils are soft and tender. The soup should thicken up. (If it gets too thick for your liking, then feel free to add an extra ½ cup-1 cup water or broth.) Taste and adjust seasonings as necessary, adding additional salt and pepper if needed.
  4. Serve soup immediately and drizzle in a circle with leftover coconut milk. Garnish with cilantro, yogurt and salsa if you’d like. I love to serve mine with naan or pita bread for dipping. Serves 4.
Nutrition Facts

Amount Per Serving
Calories 248
% Daily Value *
Total Fat 8.6g14%
Saturated Fat 5.3g27%
Total Carbohydrate 37.92g13%
Dietary Fiber 11.2g45%
Sugars 7.5g
Protein 9.7g20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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