Curried lentil and pumpkin soup
Warm up with our hearty Curried Lentil and Pumpkin Soup! This comforting dish blends tender lentils, sweet pumpkin, and robust curry spices in a flavorful vegetable broth. Perfect for a cozy night in, our easy-to-follow recipe is both delicious and nutritious. Ready in minutes, enjoy this wholesome soup as a satisfying meal or a tasty starter!
- 21 Aug 2024
- Cook time 25 min
- Prep time 15 min
- 4 Servings
- 7 Ingredients
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.
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.
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.
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!
| Nutrition Facts | |
|---|---|
| Serving Size | 590 grams |
| Energy | |
| Calories 180kcal | 7% |
| Protein | |
| Protein 10g | 7% |
| Carbohydrates | |
| Carbohydrates 36g | 11% |
| Fiber 8g | 22% |
| Sugar 12g | 12% |
| Fat | |
| Fat 4.26g | 5% |
| Saturated 0.75g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 1050ug | 117% |
| Choline 50mg | 9% |
| Vitamin B1 0.32mg | 27% |
| Vitamin B2 0.38mg | 29% |
| Vitamin B3 2.54mg | 16% |
| Vitamin B6 0.36mg | 21% |
| Vitamin B9 180ug | 45% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 27mg | 30% |
| Vitamin E 2.64mg | 18% |
| Vitamin K 6ug | 5% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.53mg | 0% |
| Iron, Fe 4.69mg | 43% |
| Magnesium, Mg 60mg | 15% |
| Phosphorus, P 260mg | 21% |
| Potassium, K 1220mg | 36% |
| Selenium, Se 2.97ug | 5% |
| Sodium, Na 690mg | 46% |
| Zinc, Zn 1.89mg | 17% |
| Water | |
| Water 530g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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