This Spiced Pumpkin and Lentil Soup Recipe is a warm and nourishing dish, perfect for fall. Combining the earthy flavors of lentils with the sweetness of pumpkin and a blend of spices, it creates a comforting meal that is both healthy and satisfying.
The recipe is simple to follow and can be made in under an hour. It’s a great option for a quick weeknight dinner or meal prep for the week.
Hearty Spiced Pumpkin and Lentil Soup
This soup features red lentils and pumpkin simmered with aromatic spices like cumin and coriander, creating a rich and flavorful broth. The recipe serves about 4 people and takes approximately 45 minutes from start to finish.
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1 cup red lentils, rinsed
- 4 cups vegetable broth
- 2 cups pumpkin puree (canned or fresh)
- Salt and pepper to taste
- Fresh cilantro or parsley for garnish (optional)
Instructions
- Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until softened, about 5 minutes.
- Add Spices: Stir in the cumin, coriander, and turmeric, cooking for another minute until fragrant.
- Combine Ingredients: Add the rinsed lentils, vegetable broth, and pumpkin puree to the pot. Stir well to combine.
- Simmer: Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 25-30 minutes, or until the lentils are tender.
- Blend (Optional): For a smoother texture, use an immersion blender to puree the soup to your desired consistency.
- Season and Serve: Taste and adjust seasoning with salt and pepper. Serve hot, garnished with fresh cilantro or parsley if desired.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
Nutrition Information
- Servings: 4 bowls
- Calories: 210kcal
- Fat: 5g
- Protein: 10g
- Carbohydrates: 35g
