Curried Lentil and Pumpkin Soup
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.
![Meal Curried Lentil Soup](/img/e70652c2-187b-4c7c-a3e7-51023a0ed21e/meal-curried-lentil-soup.jpg?fm=png&crop=926%2C650%2C0%2C0&w=960)
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 |
Ingredients
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.
Ingredients
![](/img/graphics/icon-fork@2x.png)
What goes in Curried Lentil and Pumpkin Soup?
![Spinach](/img/e8df294f-ab53-4ed5-bb1d-a2c24245fac3/Spinach.png?fm=png&crop=133%2C133%2C0%2C0)
![Garlic Cloves](/img/dc865020-223e-4d37-8833-f23a79363f4f/Garlic_Cloves.png?fm=png&crop=133%2C133%2C0%2C0)
![Pumpkin Puree](/img/8622572f-1888-4f1d-953d-4161c6dd950a/Pumpkin_Puree.png?fm=png&crop=133%2C133%2C0%2C0)
![Dried Brown Lentils](/img/3d520847-21b2-4b57-92bc-747a42219bb1/Dried_Brown_Lentils.png?fm=png&crop=133%2C133%2C0%2C0)
![Yellow Onion](/img/0c168663-3833-4964-aba7-f513dd800d15/yellowonion.png?fm=png&crop=133%2C133%2C0%2C0)