This one pot pink lentil pumpkin soup is straightforward to whip up on even the busiest weeknight. A hearty vegan soup that may fill you up. I like to serve with a slice of buttered bread so as to add to the consolation issue!
The inspiration for this soup got here from my good friend Teresa who make an identical soup once I was spending a weekend with a bunch of my associates from school. It’s been a number of years now since I first revealed this recipe on the weblog and we make it a number of instances each fall/winter. It by no means will get outdated!
I like utilizing pink lentils in soups like this one as a result of they cook dinner a lot quicker than brown or inexperienced lentils. We at all times attempt to maintain a jar of them tucked away within the pantry every time the longing for this soup hits!
Why You’ll Love this Recipe
- The proper cozy soup for chilly fall/winter evenings.
- Use only a handful of pantry-staples like pink lentils, canned pumpkin, curry powder, and vegetable broth to recreate this scrumptious soup.
- One pot and prepared in nearly half-hour – excellent for even busy weeknights!
- A terrific choice for these with dietary preferences or allergy symptoms since it’s vegan, egg free, dairy free, and gluten free.
Elements Notes
- Crimson Lentils: Fast cooking and wealthy in fiber and plant-based protein.
- Canned Pumpkin: Provides further creaminess to this soup with only a trace of pumpkin taste.
- Onion/Garlic/Carrots: Important greens for any scrumptious soup recipe.
- Curry Powder: Packs a ton of taste into this soup and pairs properly with the pink lentils.
- Vegetable Broth: Balances out all of the flavors on this soup, complementing the contemporary onion and garlic. Be at liberty to make use of 50/50 water and broth OR use solely water if you want. Use a low sodium vegetable broth if it is advisable to watch your salt consumption as some packaged broths could be fairly excessive in sodium.
- Spinach: Provides extra colour in addition to extra iron, fiber, and vitamins to this soup.
- Lemon: Brightens up all of the flavors happening on this soup. Don’t skip it!
Step by Step
STEP 1: Add the oil, onion, and carrot to a dutch oven. Sauté over medium warmth for 5-7 minutes or till onion is translucent.
STEP 2: Stir within the curry powder and garlic. Cook dinner for 1 minute.
STEP 3: Add the broth, pumpkin, lentils, bay leaf, and pink pepper flakes. Stir properly and produce to a simmer. Enable to simmer or 10-12 minutes or till lentils have softened.
STEP 4: Stir within the spinach and lemon juice. Cook dinner for about 2 minutes or till the spinach has wilted. Take away from warmth, style and season with extra salt and floor black pepper. Serve with some buttered bread!
Lentil Well being Advantages
Because you’ll be cooking up this yummy soup, why not discuss why lentils are so good for you! Lentils belong to the legume household of crops which additionally consists of beans, peas, chickpeas, and so on. As a vegan, I like incorporating them into meals as a result of they’re a great supply of plant-based protein. The truth is, one cup of cooked lentils supplies 14 grams of protein!
Legumes are additionally an excellent supply of fiber with about 16 grams per 1 cup serving. The Institute of Medication recommends ladies eat 25 grams fiber per day (21 grams if >51 years of age) and males eat 38 grams fiber per day (30 grams if >51 years of age). Only one bowl of this lentil soup supplies no less than half of the really helpful quantity of fiber you want for the day.
Along with fiber and protein, lentils are additionally an excellent supply of iron, vitamin B6 and magnesium.
Many People don’t get sufficient magnesium of their weight-reduction plan. Magnesium deficiency has been related to heart problems, osteoporosis, hypertension, and diabetes. Often incorporating meals which might be excessive in magnesium like lentils, inexperienced leafy greens, unrefined grains, and beans will make it easier to meet the really helpful consumption for magnesium.
Serve this Crimson Lentil Pumpkin Soup
This lentil pumpkin soup is chock filled with plant-based protein and fiber so it may be filling sufficient by itself with some buttered toast for dipping. You may additionally pair it with a salad (love the combo of soup & salad!). Listed here are a number of salad choices to strive: winter kale salad, blood orange moroccan salad, lemon kale Caesar salad.
Storage
- Fridge: Enable soup to chill to room temperature after which switch to an hermetic container. Leftover soup could be saved within the fridge for up 3-4 days. To reheat, add soup to a microwave secure bowl and cook dinner or 2-3 minutes or till warmed by way of. Soup can be reheated on the range in a small saucepan (for particular person servings) or the dutch oven (a number of servings).
- Freezer: Leftover soup could be frozen for as much as 3 months. Enable soup to chill to room temperature and switch to storage container earlier than placing it within the freezer. To defrost, switch frozen soup to the fridge in a single day. Reheat within the microwave or on the stovetop.
Often Requested Questions
I’ve not made this soup with inexperienced or brown lentils, but it surely ought to work simply as properly. Nevertheless, the cooking time will likely be for much longer and the feel will likely be totally different.
Crimson lentils could be cooked from dried – no must presoak them earlier than cooking! Even with none soaking, pink lentils cook dinner shortly. You should still wish to rinse your lentils earlier than cooking and ensure there isn’t a particles in your lentils.
Crimson lentils are cut up into halves and don’t include their outer coating like inexperienced lentils. Since they’re cut up, pink lentils cook dinner a lot quicker than different varieties.
Extra Scrumptious Soup Recipes to Strive
One Pot Crimson Lentil Pumpkin Soup
This one pot pink lentil pumpkin soup is tremendous easy to whip up on even the busiest weeknight. A hearty vegan soup that may fill you up on a chilly evening.
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Elements
- 2 tablespoons olive oil
- 1/2 onion, chopped (~1 cup)
- 3 medium carrots, peeled and chopped (~1 cup)
- 2 teaspoons curry powder
- 3 cloves garlic, minced
- 1 can (15 oz) pumpkin puree
- 8 cups vegetable broth (also can use 4 cups broth, 4 cups water)
- 2 cups pink lentils
- 1 bay leaf
- Sprint of pink pepper flakes
- 1/2 lemon, juiced (about 1 tablespoon juice)
- 1 5 oz bag child spinach
- Sea salt and floor black pepper to style
Directions
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Add olive oil to a big dutch oven and warmth over medium-high warmth. Stir within the onion and carrots. Sauté for about 5 minutes or till onion is translucent.
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Stir within the curry powder and garlic and sauté for 1 minute.
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Add the pumpkin, broth, lentils, bay leaf, and pink pepper flakes. Deliver to a simmer and cook dinner till lentils are softened, about 10-12 minutes.
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Stir within the lemon juice and spinach. Cook dinner till spinach is wilted. Style and season with salt and pepper as wanted. Garnish with chopped parsley and pink pepper flakes to serve.
Notes
- Enable soup to chill to room temperature earlier than transferring to storage containers. Leftovers will maintain as much as 3 days within the fridge and as much as 3 months within the freezer.
- To reheat, add to a small saucepan and simmer briefly over medium warmth OR add to microwave secure bowl and reheat 2-3 minutes (regulate primarily based in your microwave).
Vitamin
Serving: 1/sixth recipe | Energy: 181kcal | Carbohydrates: 27g | Protein: 9g | Fats: 5g | Saturated Fats: 1g | Polyunsaturated Fats: 1g | Monounsaturated Fats: 4g | Sodium: 46mg | Potassium: 628mg | Fiber: 10g | Sugar: 7g | Vitamin A: 18354IU | Vitamin C: 14mg | Calcium: 72mg | Iron: 4mg
