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.
- 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. |
Perfect for weeknight dinners or weekend gatherings.
24 Feb 2025