Rich, warming, smooth Creamy Lentil Pumpkin Soup is a light and delicious recipe! Pumpkin is a fantastic fall vegetable! It’s cheap, accessible, and creates a beautiful creamy soup. I also added my favorite red lentils to this soup! They are nutritious, not expensive, easy to cook, and so versatile! Lentils originated from the Mediterranean region and widely used in Middle Eastern countries. They are high in protein, fiber, and folate and pair well with savory spices. This recipe is loaded with vibrant flavors, beneficial spices, and immune-boosting ingredients. Turmeric and ginger used in this recipe have been shown to improve digestive functions. The fat from the coconut milk helps absorb turmeric and makes it bioavailable for the body. This recipe is a great immune building meal and full of savory autumn flavors!
Equipment
- deep medium-sized pot
- immersion blender
Ingredients
- 3 Tbs olive oil
- 1/4 cup onion, diced
- 1/4 cup carrots, peeled and chopped
- 1 bell pepper, yellow or orange, small, sliced thin
- One 1-inch fresh ginger, peeled, finely chopped
- 1/4 tsp turmeric spice
- 1/3 cup canned corn
- 1 garlic clove, minced
- 1/4 tsp ground cardamom
- 1/4 tsp red pepper flakes
- 1 tsp salt
- One 400ml canned coconut milk
- One 15 oz. pumpkin puree, canned, unsweetened
- 3 cups water
- 1/4 cup red lentils, uncooked
- 2 Tbs hemp seeds
- A handful of roasted pepitas
- A handful of fresh parsley
Instructions
- Using deep medium-sized pot, heat oil over medium-high heat.
- Add onions, carrots, bell pepper, ginger, and cook for 3 minutes, covered. Stir once.
- Uncover and add turmeric, corn, garlic, cardamom, red pepper flakes, and salt. Stir well to combine. Reduce the heat, and cook for 2 more minutes, uncovered.
- Add coconut milk, pumpkin puree, water, and lentils. Simmer the soup for 7 minutes until lentils are soft.
- Remove soup from the heat. Using an immersion blender, pulse the soup until it’s nicely blended and creamy.
- Serve immediately, topped with hemp seeds, roasted pepitas, and fresh parsley.
