Spiced pumpkin and lentil soup
Satisfy your seasonal cravings with this nourishing Spiced Pumpkin and Lentil Soup. Made with wholesome ingredients like fresh pumpkin, lentils, and a blend of aromatic spices such as cumin and coriander, this comforting soup is perfect for any cozy fall meal. Quick and easy to prepare, it's a great option for a healthy and delicious lunch or dinner.
- 29 Mar 2025
- Cook time 30 min
- Prep time 10 min
- 4 Servings
- 8 Ingredients
Spiced Pumpkin and Lentil Soup is a hearty, nutritious dish perfect for autumn and winter. This recipe combines the natural sweetness of pumpkin with the earthiness of lentils, all spiced up with cumin and coriander. It's easy to prepare and packed full of flavor, making it an excellent choice for family dinners or meal preps.
Ingredients:
Instructions:
- Finely chop the onion.
- Mince the garlic cloves.
- Peel and dice the pumpkin.
- Drain and rinse the canned lentils.
- In a large pot, heat the olive oil over medium heat.
- Add the chopped onion and sauté for about 5 minutes, or until the onion becomes soft and translucent.
- Add the minced garlic and continue to sauté for another 1-2 minutes until fragrant.
- Stir in the ground cumin and dried coriander, cooking for about 1 minute to release their flavors.
- Add the diced pumpkin to the pot and stir well to coat with the onion and spice mixture.
- Pour in the chicken broth, ensuring that the pumpkin is fully submerged.
- Bring the mixture to a boil, then reduce to a simmer. Cover the pot and let it simmer for about 20-25 minutes, or until the pumpkin is tender and can be easily pierced with a fork.
- Once the pumpkin is tender, add the drained and rinsed lentils to the pot.
- Stir everything together and let it cook for an additional 5-10 minutes to allow the flavors to meld.
- For a smoother texture, use an immersion blender to blend the soup directly in the pot until you reach your desired consistency. Alternatively, you can transfer the soup in batches to a blender. Be careful blending hot liquids.
- If you prefer a chunkier soup, you can skip this step.
- Taste the soup and season with salt and pepper as needed.
- Ladle the soup into bowls and serve hot. Garnish with fresh cilantro, a dollop of Greek yogurt, or a sprinkle of pumpkin seeds if desired.
Tips:
- Choose fresh, good-quality pumpkin for the best flavor and texture.
- If you prefer a smoother soup, blend it using an immersion blender or a traditional blender until you reach your desired consistency.
- For a vegetarian version, swap chicken gravy with vegetable broth.
- Garnish the soup with a drizzle of olive oil, a sprinkle of fresh herbs, or a dollop of yogurt for an added touch of freshness.
- Store leftovers in an airtight container in the fridge for up to 3 days, or freeze for longer storage.
Spiced Pumpkin and Lentil Soup is a deliciously warming dish that's perfect for cooler weather. Its combination of wholesome ingredients and aromatic spices results in a soup that's not only healthy but also bursting with flavor. Enjoy it as a standalone meal or pair it with your favorite crusty bread for a complete and satisfying dining experience.
| Nutrition Facts | |
|---|---|
| Serving Size | 590 grams |
| Energy | |
| Calories 300kcal | 15% |
| Protein | |
| Protein 14g | 9% |
| Carbohydrates | |
| Carbohydrates 50g | 15% |
| Fiber 10g | 27% |
| Sugar 11g | 11% |
| Fat | |
| Fat 8g | 10% |
| Saturated 1.80g | 6% |
| Cholesterol 10mg | - |
| Vitamins | |
| Vitamin A 1030ug | 114% |
| Choline 66mg | 12% |
| Vitamin B1 0.38mg | 32% |
| Vitamin B2 0.48mg | 37% |
| Vitamin B3 3.30mg | 21% |
| Vitamin B6 0.45mg | 27% |
| Vitamin B9 230ug | 59% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 33mg | 37% |
| Vitamin E 2.90mg | 19% |
| Vitamin K 22ug | 19% |
| Minerals | |
| Calcium, Ca 120mg | 9% |
| Copper, Cu 0.64mg | 71% |
| Iron, Fe 7mg | 60% |
| Magnesium, Mg 90mg | 21% |
| Phosphorus, P 350mg | 28% |
| Potassium, K 1420mg | 42% |
| Selenium, Se 4.87ug | 9% |
| Sodium, Na 790mg | 52% |
| Zinc, Zn 2.39mg | 22% |
| Water | |
| Water 510g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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