Pumpkin Lentil Soup

Lentils are low in calories, but are rich in iron and folate and a good source of protein. This combined with pumpkin which is high in antioxidants makes this soup one of the best meals you can eat during winter time!

This vegan pumpkin lentil soup is made with delicious spices that boost flavor and help strengthen your immunity.

Pumpkin lentil soup is one of the best meals you can eat during wintertime. It’s a good source of protein, important minerals, and antioxidants that will boost your immune system.

Lentil soup is one of our specialties and we love to eat it once summer comes to an end and we feel the cold welcoming us. The minute autumn season starts we tend to add pumpkin to every meal as it can add lots of creamy texture and flavor. Besides, pumpkin has also many health benefits. Combining these with protein-packed lentils turned out one of our most popular recipes on the website. The two combine super well and are perfect to make a heartwarming filling delicious soup full of important nutrients that will help you stay healthy through the wintertime.

Vegan soup packed with nutrients

You might not say but lentils belong to the family of vegetables. They are a cheap and tasty form of high protein which makes them popular around the world and especially for vegans and vegetarians. In this recipe, the red lentils are combined with the same colored pumpkin, which gives this soup a beautiful yellow-orange color. With only lentils and pumpkin, this soup already contains a large number of antioxidants, iron, protein, vitamin C, and vitamin A. Adding onion, garlic, and ginger this soup can also help reduce inflammations and strengthen the bones and joints.

Easy weeknight soup recipe

Did I already mention this soup is very easy to make in 30-40 minutes? Basically, after frying the onion, ginger, and garlic with the spices and letting it infuse, you can add everything to the pot and let it cook together. Finish by mashing it in a kitchen aid or using a hand blender. You will notice it creates a beautiful creamy texture. No need to add cream, but if you want you can add a small spoonful of crème fraîche. Make this your new favorite soup and enjoy all the health benefits of pumpkin and lentils.

Pumpkin Lentil Soup

This soup is perfect to boost your immune system!

Prep time: 10 mins
Cook time: 30 mins
Total time: 40 mins

Servings: 2
Course: Lunch/Diner
Cuisine: Indian

Ingredients:

• 150 grams red lentils
  
• 1 onion
  
• 1 clove of garlic
  
• 300 grams of pumpkin
  
• 2 tsp curcuma
  
• 2 tsp cumin
  
• 700 ml vegetable broth
  
• 300/400 grams tomatoes (canned of fresh)
  
• 1 tbsp olive oil
  
• 2 cm fresh ginger
  
• 2 bay leafs
  
• Fresh coriander leafs, seeds and crème fraîche (if you desire) for garnish and extra structure/flavors.
  

Instructions:

1. Cut the pumpkin in cubes and take off the skin or leave it on (more nutrients). Wash the lentils in a bowl with cold water with your hands. Sieve to get rid of the water and repeat until the water is more clear. Put both aside while you start cutting the onion.
   
   
2. Bring oil to a heat and add the chopped onion. Fry until translucent. Add the bay leafs to add more flavor. Cut the ginger in super tiny pieces. Press the garlic above the pan and add the ginger. Mix and let the flavors infuse a bit.
   
   
3. Add the spices and the pumpkin. Mix it all together and stir for 5 minutes.
   
   
4. Add the lentils to the pan and mix it all up. Add the tomatoes and give it another stir.
   
   
5. Add the vegetable broth. Close the pan with a lid and let it cook for about 20 minutes until the pumpkin is soft and lentils are cooked through (taste it). Add a little bit of chopped coriander and transfer the soup into the food processor (or use a hand mixer) to make the soup fluid.
   
   
6. Serve warm with a dot of crème fraîche, seeds and fresh coriander if desired. Enjoy!