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.
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)
Equipment
Large pot with lid
Mixing spoon, Measuring cups and spoons
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.
Nutrition Facts
Serving Size
1 cup
Per serving
Amount
Calories
130
Total Fat
2g
Sodium
270mg
Total Carbohydrate
21g
Protein
7g
