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Pumpkin and Lentil Soup Recipe

Looking for an easy Pumpkin and Lentil Soup recipe? Learn how to make Pumpkin and Lentil Soup using healthy ingredients.


Submitted by kateinator

Makes 6 3/5 servings



Spiced butternut pumpkin and red lentil soup

Recipe Ingredients for Pumpkin and Lentil Soup

1 brown onion
2 garlic cloves
1 tsp fresh ginger
2 tsp curry powder
500 g pumpkin
300 g sweet potato
2 tbsp olive oil
175 g red lentils
5 cups water

Recipe Directions for Pumpkin and Lentil Soup

  1. Heat a large saucepan over medium-low heat. Spray with olive oil spray. Add the onion and cook, for 5 minutes or until soft. Add the garlic, ginger and curry powder and cook, stirring, for 1 minute or until aromatic.

  2. Add the pumpkin, lentils, water and stock cube. Bring to the boil. Reduce heat to low. Simmer, partially covered, for 15-20 minutes or until the pumpkin and lentils are soft. Set aside to cool.

  3. Ladle half the lentil mixture into the jug of a blender and blend until smooth. Transfer to a clean saucepan. Repeat with the remaining lentil mixture.

  4. Place the soup over medium heat and cook, stirring, for 3 minutes or until heated through. Season with pepper. Ladle among serving bowls. Top with the yoghurt and coriander to serve.

Categories

Soup

Nutrition Facts
Serving Size 349.8g
Amount Per Serving
Calories
207
Calories from Fat
43
% Daily Value*
Total Fat
4.8g
7%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
28mg
1%
Potassium
668mg
19%
Total Carbohydrates
33.9g
11%
Dietary Fiber
12.3g
49%
Sugars
6.7g
Protein
8.9g
Vitamin A 411% Vitamin C 25%
Calcium 7% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very low in sodium
  • Very high in dietary fiber
  • High in manganese
  • Very high in vitamin A
  • High in vitamin C
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