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Lentil Pumpkin Soup

by ADMIN on JULY 1, 2011


Hearty, savory, and satisfying – this soup makes an incredible dinner or lunch any day! Packed with protein, fiber, and antioxidants, your body and taste buds will be saying Thank You


Nutrition TidBit


Lentils. Ah yes, those little bitty disk pulses (which is another word for a legume). Lentils have been around since Neolithic times – dems some old beans. And though they were thought to originate in India, it turns out the Canada is the largest producer of lentils currently – who’d have thought that?!


½ cup of cooked lentils has: 125 calories, 8 grams fiber (!!!), 9 grams protein (!), 17% recommended Daily Value of Iron, 45% DV folate, 16% DV phosphorous, 25% DV manganese, 10% DV potassium, 13% DV copper, 11% DV thiamin, and 9% DV vitamin B6.


Lentil Pumpkin Soup

Prep time: 20 mins Cook time: 65 mins Total time: 1 hour 25 mins Serves: 4 to 6

Hearty, savory, and satisfying - this soup makes an incredible dinner or lunch any day! Packed with protein, fiber, and antioxidants, your body and taste buds will be saying Thank You


Ingredients

  • 1 medium - small pumpkin (or 1 x 15 oz ccan pumpkin puree)

  • 1 x 16 oz bag of dry lentils

  • 2 cubes vegetable boullion

  • 6 cups water

  • 1 yellow onion, chopped

  • Small handful fresh rosemary, chopped

  • 1 bay leaf

  • 2 large garlic cloves, sliced

  • 1 Tbsp olive oil

  • Pepper


Instructions

  1. Add chopped onions and olive oil to a dutch oven pot and cook over medium heat for about 8 minutes, covered, to sweat and sweetened them.

  2. Then add garlic and rosemary and cook for another 5 minutes.

  3. Next, add lentils, water, boullion, and bay leaf. Bring to a boil, then reduce and let simmer for about 45 minutes.

  4. Meanwhile, cut the top of the pumpkin off and scoop out the seeds and pulp. Place pumpkin and pumpkin top in a large microwave safe baking dish (that fits your microwave!) and microwave for 12 to 15 minutes, or until the flesh is tender.

  5. Let pumpkin cool then scoop out flesh. Add pumpkin flesh to lentils and sprinkle in pepper to taste. Add more water if needed.

  6. Simmer soup for another 10 to 15 minutes. With a Stick Blender, blend soup to desired smoothness. If you do not have a stick blender, pulse the soup in batches in the blender - then reheat to desired temperature.

  7. Serve with a sprinkle or freshly grated romano parmesan - and maybe a whole wheat biscuit!



Enjoy!

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