Pumpkin Lentil Soup
A smooth and nutritious blended soup of pumpkin and red lentils, with a slight kick of ginger and chili.
Servings: 4 servings
Equipment
- Stick Blender
Ingredients
- 1 tbsp coconut oil
- 3 cloves garlic chopped
- 2.5 cm (1 tbsp) ginger grated
- ½ tsp red pepper flakes / chilli flakes
- ½ tsp turmeric
- 3 cups (350 g) pumpkin diced, ½ inch
- 2 cups (480 ml) water
- ½ cup (100 g) split red lentils
- ½ can (200 ml) coconut milk
- 1.5 tbsp soy sauce
- 1 tsp garam masala or curry powder optional
Instructions
- In a large saucepan, melt the coconut oil on medium-high heat.
- Add in the chopped garlic, grated ginger and chili flakes, stir them through and let them fry for a minute.
- Add the turmeric, pumpkin, water, red lentils, coconut milk and soy sauce. For a spicy twist, add the optional garam masala or curry powder.
- Bring to a boil, then simmer on low-medium heat until the lentils are cooked soft and the pumpkin is done and tender, 10 - 20 minutes (depending on type and cube size of the pumpkin).
- Remove from heat and puree with the stick blender until very smooth and fine. Watch out for splashes of hot soup!
- Serve with salt and pepper grinder for seasoning in the bowl, and a slice of bread.
Notes
You can use squash in place of pumpkin. For more variation ideas and substitutions, have a read of the post above.
To bring out some extra flavour, you can roast the pumpkin with some vegetable oil in the oven instead of cooking it in the liquid.
Nutrition
Calories: 250kcal | Carbohydrates: 24g | Protein: 9g | Fat: 15g | Saturated Fat: 12g | Sodium: 397mg | Potassium: 685mg | Fiber: 8g | Sugar: 3g | Vitamin A: 7523IU | Vitamin C: 10mg | Calcium: 49mg | Iron: 4mg
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