Description
A hearty and comforting soup made with creamy pumpkin, protein-packed lentils, and warming spices for the perfect fall meal.
Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon cayenne pepper (optional)
- 1 cup dried red lentils, rinsed
- 3 cups vegetable broth
- 1 (15-ounce) can pumpkin puree
- 1 (14-ounce) can diced tomatoes, with juices
- 1 cup coconut milk
- Salt and black pepper to taste
- Fresh cilantro, for garnish (optional)
- Lime wedges, for serving
Instructions
- Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 5-7 minutes, or until the onion becomes soft and translucent.
- Stir in the minced garlic and grated ginger, cooking for 1 minute until fragrant.
- Add the ground cumin, coriander, cinnamon, and cayenne pepper. Stir to combine and cook for another 30 seconds to bloom the spices.
- Add the rinsed red lentils, vegetable broth, pumpkin puree, and diced tomatoes (with juices) to the pot. Stir well to mix all ingredients.
- Bring the soup to a boil, then reduce the heat to low and let it simmer, covered, for 20-25 minutes, or until the lentils are soft and cooked through.
- Stir in the coconut milk and season the soup with salt and black pepper to taste. Adjust seasonings as needed.
- Remove from heat and serve hot, garnished with fresh cilantro and a squeeze of lime juice, if desired.
Notes
- For a richer flavor, you can toast the spices briefly before adding the liquid ingredients.
- This soup freezes well for meal prep.
- Adjust the cayenne pepper to your preferred spice level or omit it altogether.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soups
- Method: Stovetop
- Cuisine: Vegan
Nutrition
- Serving Size: 1 serving
- Calories: 265 kcal
- Sugar: 5 g
- Sodium: 520 mg
- Fat: 8 g
- Saturated Fat: 6 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 0 mg