Curried lentil and pumpkin soup
Curried lentil and pumpkin soup combines the warmth of curry spices with sweet pumpkin and hearty lentils, making it a nourishing dish perfect for colder days. This simple, flavourful recipe comes together by sautéing aromatics, simmering vegetables, and blending for a creamy texture if desired.
Cook time 25 min
Prep time 15 min
Ingredients:
1 tbsp olive oil1 onion
2 garlic cloves
1 tsp curry powder
1.50 cups canned lentils
8 cups pumpkin
4 cups vegetable broth
Curried lentil and pumpkin soup is a delightful and hearty dish that combines the warmth of curry spices with the natural sweetness of pumpkin and the earthy richness of lentils. This nutritious and flavorful soup is perfect for colder months and is simple to prepare with just a few wholesome ingredients.
Instructions:
- Dice the onion.
- Mince the garlic cloves.
- Peel and cube the pumpkin if using fresh. If using canned, measure out 8 cups.
- Heat 1 tablespoon of olive oil in a large pot over medium heat.
- Add the diced onion and cook, stirring occasionally, until the onion becomes translucent, about 5 minutes.
- Add the minced garlic to the pot and sauté for another minute until fragrant.
- Stir in 1 teaspoon of curry powder, cooking for an additional minute to release its aroma.
- Add the drained and rinsed lentils and the cubed pumpkin to the pot.
- Stir well to combine all the ingredients.
- Pour in the 4 cups of vegetable broth.
- Stir everything together and bring the mixture to a boil.
- Once boiling, reduce the heat to low and let the soup simmer for about 25-30 minutes, or until the pumpkin is tender and cooked through.
- For a smoother consistency, use an immersion blender to puree the soup directly in the pot.
- Alternatively, you can transfer the soup in batches to a blender and blend until smooth.
- If you prefer a chunkier texture, you can leave the soup as is.
- After blending (if desired), taste the soup and adjust the seasoning with salt and pepper as needed.
9. Serve:
- Ladle the soup into bowls.
- Optionally, garnish with a drizzle of coconut cream, chopped fresh cilantro, or a sprinkle of chili flakes for extra flavor and a pop of color.
- Serve the curried lentil and pumpkin soup warm, accompanied by crusty bread or a side salad.
This curried lentil and pumpkin soup is both comforting and nutritious, making it a perfect meal for any season. It's packed with fiber, vitamins, and a great balance of flavors from the curry, pumpkin, and lentils. Enjoy your flavorful, warming bowl of goodness!
Curried lentil and pumpkin soup FAQ:
Simmer the soup for about 25-30 minutes or until the pumpkin is tender and cooked through.
Yes, you can use fresh pumpkin. Just peel and cube it before adding it to the pot, measuring out 8 cups.
Store leftover soup in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 3 months.
You can substitute canned chickpeas or cooked split peas in place of lentils, but be mindful of varying cooking times.
To reduce spice, use less curry powder; to increase it, add extra curry or chili flakes to taste after cooking.
Cooking Tips:
- For a smoother texture, use an immersion blender to blend the soup after it's cooked.
- Adjust the amount of curry powder to suit your taste preference; you can add more for extra heat or tone it down for a milder flavor.
- Roast the pumpkin before adding it to the soup for an added depth of flavor.
- Garnish with fresh herbs like cilantro or parsley for a burst of freshness.
- Add a splash of coconut milk towards the end of cooking for a creamy texture and additional flavor.
- Serve with a side of crusty bread to make it a more filling meal.
Nutrition Facts
4 ServingsCalories 180kcal
Protein 10g
Carbohydrates 36g
Fiber 8g
Sugar 12g
Fat 4.26g
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