Curried Pumpkin Lentil Soup

Name: Curried Pumpkin Lentil Soup
Cuisine: American, Asian, Indian
Ingredients: 2 cans (150z) pumpkin puree ( **do not use canned pumpkin pie filling); 1 cup dried masoor lentils; 1 large onion diced; 2 carrots peeled and grated; 1-2 green chilies sliced; 1Tbs grated fresh garlic; 1 Tbs grated fresh ginger; 2Tbs butter; 1-2 Tbs canola oil; 1 can coconut milk; 4 cups chicken or vegetable stock; 4 cups water; chicken or vegetable bullion powder as needed; 1 tsp cumin powder; 1 tsp curry powder; 1/4 tsp cinnamon; 1/8 tsp grated fresh nutmeg; salt and black pepper to taste

4 steps

I love a spicy curried soup when the cool weather starts to blow. This pumpkin soup is very satisfying and will warm you up from head to toe. It is full of great flavor, fiber and protein. You can make this totally vegetarian if you wish, but I added chicken broth and bullion to flavor the soup. This soup makes a perfect starter to any meal or a perfect light lunch. Of course, I had it for lunch and did eat two bowls (yes because I liked it that much!)

Updated at: Thu, 17 Aug 2023 03:56:00 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories235.9 kcal (12%)

Total Fat12.8 g (18%)

Carbs23.8 g (9%)

Sugars5 g (6%)

Protein8.7 g (17%)

Sodium587.3 mg (29%)

Fiber4.3 g (15%)

% Daily Values based on a 2,000 calorie diet

Ingredients

10 servings

2 canspumpkin puree

do not use canned pumpkin pie filling

1 cupmasoor lentils

1 Tbsfresh garlic

grated

1 Tbsfresh ginger

grated

2 Tbsbutter

1 Tbscanola oil

1can coconut milk

4 cupschicken stock

or vegetable

4 cupswater

chicken bullion powder

or vegetable, as needed

1 tspcumin powder

1 tspcurry powder

¼ tspcinnamon

⅛ tspfresh nutmeg

Instructions

Step 1

Heat butter and canola oil in a large soup pot. Then add diced onions, carrots and chilies to saute until softened. Next add ginger and garlic. Saute for another minute or more. Then add the cumin powder, curry powder, cinnamon, nutmeg, salt and pepper and saute for another minute.

Step 2

Next add well rinsed lentils with the broth (chicken or vegetable) and water. Simmer for 25 minutes on medium high heat.

Step 3

When lentils are fully cooked and soft blend with a emulsion blender or in batches in a food processor until creamy.

Step 4

Then add the canned pumpkin and blend until well combined. Finish with can of coconut milk and simmer for 5-7 minutes. Check seasoning and adjust as needed with bullion, salt and pepper. Serve hot. Enjoy.

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