Red Lentil-Pumpkin Soup

Photo: Johnny Autry; Styling: Cindy Barr

The hearty crunch of pumpkin seed adds wonderful contrast to this rich, creamy soup.

Yield: Serves 4
Total:
Recipe from Cooking Light

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Recipe Time

Hands On: 28 Minutes
Total: 28 Minutes

Nutritional Information

Amount per serving
  • Calories: 291
  • Fat: 7.5g
  • Saturated fat: 1g
  • Monounsaturated fat: 2.7g
  • Polyunsaturated fat: 2.2g
  • Protein: 17g
  • Carbohydrate: 41.1g
  • Fiber: 9.8g
  • Cholesterol: 1mg
  • Iron: 4.2mg
  • Sodium: 648mg
  • Calcium: 74mg

Ingredients

  • 2 teaspoons canola oil
  • 1 cup chopped onion
  • 1 teaspoon minced garlic
  • 3 1/2 cups organic vegetable broth, divided
  • 1 cup dried small red lentils
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground red pepper
  • 1 cup water
  • 3/4 cup canned pumpkin
  • 1 tablespoon grated peeled fresh ginger
  • 1 tablespoon fresh lemon juice
  • 3 tablespoons plain low-fat yogurt
  • 1/4 cup unsalted pumpkinseed kernels, toasted
  • 1/4 cup chopped fresh cilantro

Preparation

  1. 1. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and garlic to pan; sauté 4 minutes. Stir in 3 cups broth, lentils, and next 4 ingredients (through red pepper); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until lentils are tender. Place the lentil mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Return lentil mixture to pan over medium heat. Add remaining 1/2 cup broth, 1 cup water, and pumpkin to pan; cook 3 minutes or until thoroughly heated. Stir in ginger and lemon juice. Ladle 1 1/2 cups soup into each of 4 bowls; top each serving with about 2 teaspoons yogurt, 1 tablespoon pumpkinseeds, and 1 tablespoon cilantro.
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