- 1 large Onions
- 2 Garlic cloves
- 1/2 Chili (fresh)
- 5 g. Ginger Root
- 450 g. Pumpkin
- 350 g. Red Lentils
- 2 tbsp. Full fat coconut milkoptional
- 800 ml. vegetable stock
- 1 tbsp Curry powder
- 1/2 tsp. Turmeric powder
- 1/2 tsp. Cumin seeds
- to taste Salt and Pepper
- 1/2 lemon Lemon juice
- to serve Pumpkin seeds
This pumpkin-lentil soup is my upgrade of the pumpkin curry soup recipe to make it higher in protein, richer and more satisfying. The Hokkaido pumpkin, which I have used in this recipe brings sweetness and lightness to the soup, whereas red lentils make it more complex in flavor and transform a simple cream soup into a self-sufficient lunch or dinner idea. Legumes, lentils, in this case, bring not just extra protein in, but also other important nutrients such as Thiamin, Folate, Iron, Magnesium, Phosphorus, Zinc, Copper, and Manganese. (More information on lentil nutrition can be found here).
I have used Hokkaido Pumpkin for this pumpkin-lentil soup recipe because it is the easiest sort of squash or pumpkin to work with. The skin is completely edible! Read more about this sort of pumpkin here. Just cut the pumpkin in half, remove the seeds from the insides and slice into bite-size pieces. This type of pumpkin cooks pretty quickly, 20 minutes is enough simmering time to get both red lentils and pumpkin soft for a soup. however, if you are using another type of pumpkin change the cooking time accordingly.
Lentils are a good protein source, prebiotic and in general a very healthy legume to add to your diet. Red lentils, in particular, are easy to digest and do not require prior soaking most of the time as they have a very short cooking time ( about 7-10 minutes). (Read more about lentil health benefits here). That is why I prefer the red lentils for this pumpkin-lentil soup. However, brown lentils would be a good option as well. They require longer cooking time( 30-40 minutes not soaked, and 15-20 minutes soaked overnight). In case if you are using dried brown lentils in this soup, add the lentils to the soup first, then let them cook for 10-15 minutes and then add the pumpkin and cook for further 20 minutes.
Most of the flavor and richness come from a good base of the curry soup. That is why I find it crucial to use fresh garlic, chili, and ginger along with onions in this recipe. They bring the dish to the next level compared to using dried ones. Be sure to saute them long enough on a hot pan (pot) with any oil of your choice or without oil with some drops of vegetable stock until the garlic becomes transparent and the onion is slightly golden.
If you are interested in the other vegan, healthy and satisfying pumpkin recipes, check out this Winter Potato-Pumpkin Casserole Recipe.
Please share, like and leave your comments down below! I would be happy to hear your feedback and how my recipe turned out for you!
Prepare the Vegetables
Make the Base
1. Preheat a pot and saute garlic, onion, chili, and ginger until fragrant and softened;
Finish up the Soup
1. Simmer it on low heat for 20 minutes or until the pumpkin chunks are soft;