Welcome to soup season! Nothing is more comforting than a bowl of soup after a long day. This Pumpkin and Red Lentil Soup is delicious and filling, reducing the need for snacking after a meal.
This soup is delicious and packed with nutrients to support your energy and immune system.
Pumpkins are packed in antioxidants
Pumpkins are packed with antioxidants. Rich in alpha- and beta-carotene, lutein, and zeaxanthin, they help neuralized and support eye health, especially night vision, thyroid function, skin and immune system.
Simple ingredients and spices
Main ingredients
- Pumpkin
- Split red lentils
- Onion
- Extra.virgin olive oil
Spices and herbs
- Garlic
- Paprika
- Turmeric
- Cumin seeds (optional)
- Pumpkin seeds
- Organic vegetable stock cube
- Coconut cream ( optional)
How to make this Pumpkin and red lentil soup
Pumpkin and Red Lentil Soup
A classic and delicious pumpkin and red lentil soup, filling and packed with antioxidants and micro-nutrients.
Equipment
- 1 Blender
Ingredients
- 1/2 Pumpkin
- 1 cup Split red lentils
- 1 Onion
- 2 tsp Tomato paste
- 3 Garlic
- dash Paprika
- pinch Turmeric
- Cumin seeds optional
- handful Pumpkin seeds
- 1 Organic vegetable stock cube
- 2 tbsp Extra-virgin olive oil
- Coconut cream optional
Instructions
- Peel and cut the onion and saute' in the pan with the oil. After 3-4 minutes add the spices: a dash of paprika, cumin seeds, tumeric with bit oìf stock cube and the two tps of tomatopaste, and saute' for other 2-3 minutes.
- Add the lentils, the pumpkin cut in chunks ( rind removed), the rest of the stock cube crumbled, cover with water and bring to boil first, then let it simmer for 25 minutes.
- When ready blend to a pure'. Serve with topped with pumpkin seeds a dash of coconut milk or olive oil.
Notes
adds on
- You can also add some fresh chili or ginger to make it more spicy.
- If you like Moroccan foods, you can instead add a touch of cinammon and ginger.
Substitutions
- You use sweet potatoes instead of pumpkin.
You may also like this Sweet Potatoes and Red Lentil Soup recipe, published on my award-winning food blog The Healthy Gourmet. For more nutritional recipes, click here.
Claudia Armani
Nutrition & Health Coach
Looks delicious! Love pumpkin soup. Haven’t tried adding lentils, though, but would love to do that next time.
Thank you!