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Spiced Lentil and Pumpkin Soup Recipe

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


Submitted by trigonelle

Makes 16 servings



Accompany with a bowl of steamed rice

Recipe Ingredients for Spiced Lentil and Pumpkin Soup

1 medium+raw Onion Yellow
1 clove garlic, chopped fine
2 tsp Ginger, grated
4 tbsp olive oil
2 medium tomatoes, chopped
2 tsp curry powder
1 lb red lentils
1 lb pumpkin, peeled, seeded and cut into 1 inch dice
1 salt
1 pepper, freshly ground

Recipe Directions for Spiced Lentil and Pumpkin Soup

  1. In a large heavy bottomed saucepan, heat olive oil over medium high heat.

  2. Add onion, garlic, ginger and sauté to golden brown.

  3. Add the tomatoes.

  4. Mix in the curry powder and add the lentils.

  5. Reduce heat to low and sauté for 5 minutes stirring often.

  6. Add 2 cups water and cook until water is absorbed by the lentils (about 10 minutes.)

  7. Stir in the pumpkin and 2tbsp oil and fry for about 5 minutes stirring often.

  8. Add 6 cups water and bring to a boil.

  9. Reduce heat and simmer covered for 1 hour untii lentils are soft and pumpkin is very soft.

  10. Taste and adjust seasonings.

Categories

Soup

Nutrition Facts
Serving Size 83.1g
Amount Per Serving
Calories
146
Calories from Fat
34
% Daily Value*
Total Fat
3.8g
6%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
16mg
1%
Potassium
381mg
11%
Total Carbohydrates
20.7g
7%
Dietary Fiber
9.9g
40%
Sugars
2.4g
Protein
7.9g
Vitamin A 91% Vitamin C 8%
Calcium 3% Iron 15%
* 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 iron
  • High in manganese
  • High in thiamin
  • Very high in vitamin A
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