Lentil and Pumpkin Soup
Make this cozy, comforting, spiced lentil and pumpkin soup in just one pot in 45 minutes for a hearty, nourishing, satisfying fall/winter meal!
Servings: 6
Calories: 232kcal
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion diced
- 4 garlic cloves minced
- 2 medium carrots diced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ¼ teaspoon black pepper
- 1 cup dried red lentils rinsed
- 4 ½ cups vegetable broth
- 2 cups pumpkin purée
- 1 (10-14 ounce) package silken tofu
- 2 tablespoons lemon juice or apple cider vinegar
- Fresh parsley or cilantro for garnish (optional)
Instructions
- Heat the olive oil in a large pot over medium heat. Add the onion and sauté for 4–5 minutes until softened.
- Stir in the garlic and carrots, cooking for 2 minutes. Add the cumin, smoked paprika, and black pepper, and cook for 1 minute until fragrant.
- Add the lentils, vegetable broth, and pumpkin purée. Stir well to combine.
- Bring to a boil, then reduce the heat to low. Cover and simmer for 20–25 minutes, or until the lentils are tender.
- Turn off the heat. Add the silken tofu directly into the pot. Use an immersion blender to blend until smooth and creamy (or carefully transfer in batches to a blender).
- Stir in the lemon juice or apple cider vinegar. Taste and adjust seasonings if needed.
- Serve hot, garnished with fresh parsley or cilantro if desired.
Notes
Note: If you want some texture in your soup, blend the tofu with ⅔ of the soup before adding it back to the pot.
- To make it oil-free: Use ¼ cup water/broth instead.
- Reserve the seeds: You can clean and roast them as a tasty snack.
- For slightly chunky soup: Only blend a portion (50-75%) of the soup.
- To adjust thickness: Use more or less broth.
- Make it in advance: This pumpkin lentil soup tastes even better on day two!
Nutrition
Calories: 232kcal | Carbohydrates: 33g | Protein: 12g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 729mg | Potassium: 659mg | Fiber: 13g | Sugar: 7g | Vitamin A: 16663IU | Vitamin C: 10mg | Calcium: 72mg | Iron: 4mg
