Curried Lentil and Pumpkin Soup
Dairy-Free |
Gluten-Free |
Main Dishes |
Soups |
Low Sodium |
Low Fat |
High in Fiber |
Vegan |
Vegetarian |
Egg-Free |
Nut-Free
Get ready for a bowl full of comfort. Pumpkin and Greek yogurt make this protein-packed soup nice and creamy while adding fiber and nutrients.
8
Servings
40 minutes
Total Time
$1.03
Cost per serving *
| Temperature: | Medium-high heat |
| Serving size: | 1 cup |
| Prep time: | 10 minutes |
| Cook time: | 30 minutes |
| Total time: | 40 minutes |
| Equipment: | Large pot with lid |
| Utensils: | Mixing spoon, Measuring cups and spoons |
* Cost and availability of recipe ingredients may vary across different regions of Ohio. Cost per serving information should be used as a general guide when considering recipe cost.
Nutrition Facts
Recipe PDFIngredients
1 yellow onion, diced
2 garlic cloves, minced OR 2 teaspoons garlic powder
1/4 teaspoon powdered ginger OR 1 teaspoon fresh ginger, grated
1 tablespoon olive oil OR vegetable oil
1 1/4 tablespoons curry powder OR 1/2 teaspoon ground cumin, 1/4 teaspoon coriander, 1/4 teaspoon ground turmeric, 1/4 teaspoon ground chili
1 15 ounce can pumpkin purée
1 cup dry red lentils
6 cups low-sodium vegetable broth
4 cups fresh baby spinach
1/2 teaspoon salt
1 cup Greek yogurt (optional)
Instructions
- Before you begin, wash your hands, surfaces, utensils, tops of cans, and vegetables.
- Add the onion, garlic, and ginger to a large pot with oil and cook over medium heat until the onions are soft and see-through (about 5 minutes).
- Add the curry powder and continue to cook for about a minute more.
- Next, add the pumpkin purée, lentils, and vegetable broth. Stir to combine.
- Place a lid on the pot and bring the soup up to a boil over medium-high heat. Once boiling, turn the heat down to medium-low. Simmer the soup, stirring occasionally, for 20 minutes total. At 16 minutes lift lid, add spinach and mix in so it will wilt.
- Taste the soup and add 1/2 teaspoon salt, or to taste. Top with Greek yogurt (if using).
Tips
- Always sift through lentils to make sure there are no pebbles or debris. The harvesting process sometimes catches up debris in the sorting machines.
- If you don’t have vegetable broth on hand, this recipe also tastes great with low sodium chicken broth.
Featured
Ingredients
Ingredients
What goes in Curried Lentil and Pumpkin Soup?
Spinach
Garlic Cloves
Pumpkin Puree
Dried Lentils
Yellow Onion
Nutritional Information(Per Serving)
CALORIES
130
TOTAL FAT
2g
SODIUM
270mg
TOTAL CARBS
21g
PROTEIN
7g
