Beta Carotene Soup
Cozy Up with Creamy Pumpkin & Red Lentil Soup!
As the leaves turn and the weather cools, there’s nothing quite like a warm, comforting bowl of soup. This Pumpkin & Red Lentil Soup is not only incredibly delicious but also packed with nutrients, making it the perfect healthy and satisfying meal for lunch or dinner. It’s a vibrant blend of sweet pumpkin, earthy lentils, and aromatic spices, all simmered to creamy perfection.
This recipe is designed to be easy to follow, even for beginner cooks. It comes together in under an hour, making it a fantastic weeknight meal option. Plus, it’s naturally vegetarian and can easily be made vegan with a simple substitution.
What makes this Pumpkin & Red Lentil Soup special?
- Flavorful Spice Blend: The combination of cumin and coriander adds a warm, inviting aroma and depth of flavor.
- Creamy Texture: Red lentils break down beautifully, creating a naturally creamy texture without the need for heavy cream.
- Nutrient-Rich: Packed with vitamins, minerals, and fiber from pumpkin, lentils, and vegetables.
- Easy to Customize: Feel free to adjust the spices to your liking or add other vegetables like spinach or kale.
Tips for the Best Soup:
- Grate your own pumpkin: While canned pumpkin puree works in a pinch, grating fresh pumpkin yields a more vibrant flavor and color.
- Don’t skip the spices: The cumin and coriander are essential for the soup’s signature flavor.
- Simmer gently: Simmering the soup allows the flavors to meld together and the lentils to break down properly.
- Blend to your desired consistency: If you prefer a smoother soup, blend it until completely smooth. For a chunkier texture, blend it less.
Frequently Asked Questions:
Q: Can I make this soup vegan?
A: Absolutely! Simply substitute the honey with maple syrup or agave nectar.
Q: Can I use a different type of lentil?
A: While red lentils are preferred for their quick cooking time and creamy texture, you can use brown or green lentils. However, you may need to increase the simmering time.
Q: Can I freeze this soup?
A: Yes, this soup freezes beautifully. Allow it to cool completely before transferring it to an airtight container and freezing for up to 3 months.
Q: What can I serve with this soup?
A: This soup pairs well with crusty bread, a side salad, or a sprinkle of toasted pumpkin seeds.
Get ready to enjoy a bowl of sunshine with this delightful Pumpkin & Red Lentil Soup! It’s a comforting, healthy, and flavorful meal that the whole family will love.
Pumpkin & Red Lentil Soup
Ingredients
- 2 tsp olive oil
- 1/2-1 brown or red onion roughly diced
- 1 celery stick roughly chopped
- 2 carrots peeled, cut in half lengthways then thinly sliced
- 1 tsp ground cumin
- 1/2 tsp ground coriander
- 200 g pumpkin peeled and grated
- 1 parsnip peeled and grated
- 1 clove garlic thinly sliced
- 1/2 tsp grated ginger
- 3 cups vegetable stock
- 1 cup water
- 1/2 cup red lentils
- 2 tsp honey
- 2-4 Tbsp chopped coriander leaves
- 1/4 cup lite coconut milk
Instructions
- Heat oil in a large pot on medium heat. Add onion, celery and carrots. Cook for 6–8 minutes, stirring often, until softening.
- Add pumpkin, parsnip, garlic, ginger, coriander, cumin, stock and water and season well with salt and pepper. Bring to a boil then reduce to a simmer, cover and simmer for 10 minutes.
- Stir through lentils and honey, then leave to simmer, covered, a further 20 minutes. Remove from heat and stir through coriander and coconut milk. Use a stick mixer or food processor to blend until smooth.
- To serve, ladle into bowls and sprinkle with coriander and a pinch of chilli flakes.
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