Thai Pumpkin and Red Lentil Soup Recipe

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


Submitted by erinnstreeter

Makes 12 servings



This soup proves you don't have to deprive yourself to eat healthy! It's filling and savory, with exotic-tasting spices; and it's high in fiber, vitamin A and protein. This recipe makes about 12 1-cup servings, which you can divvy-out in separate containers for easy lunches, or to freeze. Serve over a half a large baked sweet potato with a few tablespoons of plain kefir drizzled on top, or a 2-tablespoon dollop of sour cream/Greek yogurt. You can adjust the amount of red curry paste to your taste, or, although the Thai spices are subtle when used in this recipe, omit it entirely if you prefer.

Recipe Ingredients for Thai Pumpkin and Red Lentil Soup

1/2 tbsp , coconut oil
1 onion, minced
2 clove garlic, minced
4 cups , chicken broth or similar
2 cups water
2 cups red lentils
1 1/2 tbsp , Thai red curry paste
1 tsp cumin
2 cup pumpkin, (1 15-oz can or 2 cups fresh)

Recipe Directions for Thai Pumpkin and Red Lentil Soup

  1. Sort and rinse lentils.

  2. In a large stock pot, heat coconut oil; add minced onion, cook until translucent.

  3. When onion is translucent, add minced garlic and cook a few more minutes until garlic is soft (be careful not to burn it; you'll know it's burned if it turns brown).

  4. Add chicken stock and water to pot; bring to a boil.

  5. Add cleaned lentils, Thai red curry paste and cumin to pot. Cover, reduce heat to medium and simmer 20 minutes or until lentil are soft.

  6. Transfer soup to a food processor or blender, add pumpkin and blend. (You may need to do this in batches, depending on the size of your food processor or blender. Divvy up the pumpkin amongst each batch being blended accordingly for an even mix.)

  7. Return blended soup to pot and serve immediately, or if making soup to store, allow it to cool completely before portioning and refrigerating/freezing.

Categories

Soup

Nutrition Facts
Serving Size 204.6g
Amount Per Serving
Calories
147
Calories from Fat
10
% Daily Value*
Total Fat
1.1g
2%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
207mg
9%
Potassium
409mg
12%
Total Carbohydrates
24.1g
8%
Dietary Fiber
11.3g
45%
Sugars
2.5g
Protein
10.7g
Vitamin A 134% Vitamin C 7%
Calcium 4% Iron 18%
* 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 high in dietary fiber
  • High in iron
  • High in manganese
  • High in phosphorus
  • High in thiamin
  • Very high in vitamin A
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement