Pumpkin Lentil Soup

★★★★★

Spiced pumpkin and carrot soup, blended smooth, with red lentils stirred in for texture.

Serves:3
Prep:15 minCook:30 minTotal:45 min

Ingredients:

  • 130 g onionyellow, diced
  • 5 g olive oil
  • ½ tsp (1.05 g) cumin seed
  • ½ tsp (1.5 g) turmericground
  • ½ tsp (1 g) mustard seed
  • ½ tsp (1.5 g) chilli flakes
  • 10 g gingergrated
  • 2 clove garlicminced
  • 15 g tomato pasteMazza double concentrate
  • 333 g pumpkinpeeled and cubed
  • 130 g carrotchopped
  • 1 cube vegetable stock cube
  • 480 ml water
  • 100 g red lentilsrinsed

Method:

  1. Saute the aromatics
    • Saute the onion.
    • Add the spices.
    • Add the ginger and garlic.
  2. Simmer the vegetables
    • Add everything else except the lentils.
    • Simmer and boil about 15 minutes until soft.
  3. Blend
    • Blend the soup.
  4. Finish with lentils
    • Add the red lentils to the blended soup.
    • Cook about 10 minutes more.
    • Lentils are kept out of the blend for texture.

Notes:

Adapted from https://ournourishingtable.com/pumpkin-lentil-soup/

Makes 4.5 cups. One serving is 1.5 cups.

Divide into:
3
servings

Nutrition Facts

Makes 3 servings

Serving size: 1 of 3 servings

Calories

Per serving

226

Total recipe

677

Total Fat
3.7g11.1g
Total Carbs
40g120g
Dietary Fiber
6.7g20.1g
Protein
10.9g32.8g

Meal type:

lunchdinner

Cuisine:

Indian