Description
Warm up with a bowl of comforting Spiced Pumpkin Lentil Soup. This vegan and gluten-free soup is packed with aromatic spices, creamy pumpkin, and protein-rich lentils for a satisfying and nutritious meal.
Ingredients
Scale
Spiced Pumpkin Lentil Soup:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon ground turmeric
- 1 cup dried red lentils, rinsed
- 1 can (15 oz) pumpkin puree
- 4 cups vegetable broth
- 1 cup coconut milk
- 1 tablespoon maple syrup or honey
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- juice of 1/2 lemon
- fresh cilantro for garnish
Instructions
- In a large pot over medium heat, heat olive oil. Add onion and sauté for 4 to 5 minutes until softened. Stir in garlic and ginger, cooking for 1 minute until fragrant.
- Add cumin, coriander, cinnamon, smoked paprika, and turmeric; cook for 30 seconds to toast the spices. Stir in lentils, pumpkin puree, and vegetable broth. Bring to a boil, then reduce heat to low and simmer uncovered for 20 minutes, or until lentils are tender.
- Stir in coconut milk, maple syrup, salt, and pepper, and simmer for 5 more minutes. Blend with an immersion blender until smooth, or leave slightly chunky for texture. Stir in lemon juice before serving. Garnish with fresh cilantro.
Notes
- You can adjust spice levels by adding a pinch of cayenne or extra smoked paprika.
- This soup freezes well for up to 3 months—cool completely before storing in freezer-safe containers.
- Serve with crusty bread for a hearty meal.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Fusion
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 230
- Sugar: 6 g
- Sodium: 540 mg
- Fat: 9 g
- Saturated Fat: 6 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 8 g
- Protein: 9 g
- Cholesterol: 0 mg
