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Creamy Pumpkin and Red Lentil soup

Creamy Pumpkin and Red Lentil Soup

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Appetizer, Main Course
Cuisine Middle Eastern, South Asian, Western
Servings 6

Equipment

  • Large Pot or Dutch Oven Essential for even cooking and simmering. A heavy-bottomed pot works best to prevent scorching.
  • Immersion blender Ideal for blending the soup directly in the pot. Alternatively, you can use a regular blender (just be careful blending hot liquids).
  • Cutting board and sharp knife For prepping all your veggies.
  • Measuring cups and spoons Precision makes a difference.

Ingredients
  

  • 1 tablespoon olive oil
  • 1 large yellow onion diced
  • 3 cloves garlic minced
  • 1 tablespoon fresh ginger grated
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon red pepper flakes optional
  • 1 cup red lentils rinsed
  • 1 can 15 ounces pure pumpkin puree (or use homemade from a roasted pumpkin soup recipe)
  • 4 cups vegetable broth
  • 1 cup full-fat coconut milk
  • 2 medium carrots diced
  • 1 medium potato diced (Yukon gold or russet)
  • 1 teaspoon salt plus more to taste
  • 1/2 teaspoon black pepper
  • Juice of 1 lime
  • Fresh cilantro for garnish

Optional toppings: toasted pumpkin seeds, a swirl of coconut milk, fresh chopped parsley

Instructions
 

Sauté Aromatics

  1. In your large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes, or until softened and translucent.

Add Garlic and Spices

  1. Stir in the minced garlic, grated ginger, cumin, coriander, cinnamon, and red pepper flakes. Cook for another minute until fragrant. This layering of flavor gives the soup a deep, almost pumpkin curry soup-like complexity.

Incorporate the Vegetables and Lentils

  1. Add the carrots, potato, and red lentils. Stir to coat them with the spices. Then add the pumpkin puree, stirring to combine well.

Pour in Broth and Simmer

  1. Add the vegetable broth and bring the mixture to a gentle boil. Reduce the heat, cover partially, and simmer for about 20 minutes, or until the lentils, carrots, and potatoes are tender.

Blend the Soup

  1. Remove the pot from heat. Using an immersion blender, blend the soup until completely smooth and creamy. If you're using a regular blender, work in batches and vent the lid slightly to allow steam to escape.

Finish with Coconut Milk

  1. Stir in the coconut milk and lime juice. Taste and adjust seasoning with more salt or pepper if needed. The coconut milk makes the soup reminiscent of a classic pumpkin soup with coconut milk while keeping it dairy-free.

Serve and Garnish

  1. Ladle the soup into bowls. Garnish with a swirl of coconut milk, toasted pumpkin seeds, and chopped cilantro if desired.