Curried Pumpkin Lentil Soup


Curried Pumpkin Lentil Soup

A pumpkin soup with roots in the Middle East, but this winter warmer can be adjusted to suit anyone’s taste. Make it spicy by upping the cayenne pepper or stay traditional and garnish the soup with a drizzle of pomegranate molasses. This recipe comes to us from Lindsay of Happy Herbivore.

Serves 3

  • 1 small onion, sliced
  • 2 garlic cloves, minced
  • 3 cups vegetable broth
  • 1/2 cup red lentils
  • 1 cup canned pumpkin puree or roasted pumpkin puree*
  • 1 tablespoon curry powder
  • 1 teaspoon ground cinnamon
  • 1 teaspoon garam masala**
  • 1/8 teaspoon cayenne powder, or to taste
  • 1-2 apples, cubed or pureed
  • salt/pepper to taste
  • pomegranate molasses, for garnish***

*please note that canned pumpkin is not the same as canned pumpkin pie filling, which should not be substituted. To make your own pumpkin puree, cut a pumpkin in half, scoop out the seeds and roast, cut side down, in a 400 degree oven for 50-60 minutes, or until pumpkin flesh is soft when poked as a fork. For the smoothest consistency, puree the roasted pumpkin pulp in a food processor or blender.

**optional. Garam masala is a spice mix found in the Indian specialty shops or the ethnic food section of most grocery stores.

***optional. Pomegranate molasses is a syrup frequently used in Middle-Eastern cooking, which can be found in the specialty food or ethnic food sections of many grocery stores.

Line a medium pot with a thin layer of water.

Over medium-high heat, add onions and cook 2-3 minutes until translucent.

Add garlic and cook for 3-5 minutes or until water is absorbed.

Add broth, lentils and apple pieces. Bring to a boil. Cover and reduce heat to medium and cook for 7-10 minutes, or until lentils are orange and soft.

Add pumpkin, curry powder, cinnamon, garam masala, cayenne pepper and salt and pepper to taste. Stir to combine.

Reduce heat to low and cook for 5 minutes.

Finish with a drizzle of pomegranate syrup and enjoy!

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Nutrition Information

Curried Pumpkin Lentil Soup

Servings per Recipe: 3

Amount per Serving

Calories:  234

Calories from Fat:  23

Total Fat:  2.6g

Saturated Fat:  .6g

Cholesterol:  0mg

Sodium:  769mg

Potassium:  719mg

Carbohydrates:  41.3g

Dietary Fiber:  7.5g

Protein:  14.2g

Sugars:  12.5g

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