Rating: 4 stars
24 Ratings
  • 5 star values: 14
  • 4 star values: 3
  • 3 star values: 5
  • 2 star values: 2
  • 1 star values: 0

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

Jackie Mills
Recipe by Cooking Light November 2012

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Credit: Johnny Autry; Styling: Cindy Barr

Recipe Summary

hands-on:
28 mins
total:
28 mins
Yield:
Serves 4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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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Nutrition Facts

291 calories; fat 7.5g; saturated fat 1g; mono fat 2.7g; poly fat 2.2g; protein 17g; carbohydrates 41.1g; fiber 9.8g; cholesterol 1mg; iron 4.2mg; sodium 648mg; calcium 74mg.
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