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Pumpkin Tomato Lentil Soup
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5 from 3 votes

Pumpkin Tomato Lentil Soup

This Pumpkin Tomato Lentil Soup is a hearty dish for the whole family. It is easy to make, economical, tasty, and healthy. Your tummy will be pleased!
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Soup
Cuisine: Vegan, Vegetarian
Keyword: Fall
Servings: 16 cups
Author: Belgian Foodie

Ingredients

  • 2 tbsp olive oil extra virgin
  • 2 onion medium
  • 600 g pumpkin fresh chopped in cubes
  • 500 g brown lentils uncooked
  • 1 tsp cumin ground
  • 1/3 tsp cinnamon ground
  • 1 tsp coriander seeds ground
  • 1 tsp salt more if you use a low-salt vegetable broth
  • 1/3 tsp black pepper ground (less if you use cayenne pepper)
  • 1/3 tsp cayenne pepper (optional)
  • 1/2 tsp ginger ground (optional)
  • 1/4 tsp turmeric ground (optional)
  • 1/4 tsp allspice ground (optional)
  • 800 g tomato whole canned with juices or equivalent fresh cut in half
  • 2000 ml vegetable broth (see notes)

Instructions

  • Dice the onions into small pieces
  • Pour the olive oil in a large pot over a medium heat. When the oil's hot, add the onions. Continue to cook the onions for a few minutes until the onions become translucent.
  • Add the chopped pumpkin and continue to cook for a few minutes.
  • Rinse the dry lentils and add them to the pot. Stir and cook for about 1 minute.
  • Add all the spices you decide to use (except salt) and stir for about 1 minute longer.
  • Add the tomatoes and vegetable broth. Stir and continue to cook until the lentils are tender yet still a bit firm (about 25 minutes).
  • In last few minutes, add the salt and adjust the flavors. For lentils and beans, it's best to add the salt in the last minutes of cooking for best results.
  • Serve the soup and enjoy!

Notes

Depending on how spicy you like your soup, you can add cayenne or replace it with some chili flakes or chopped chili pepper.  Be careful however not to substitute 1:1 as chili flakes and chili peppers give more heat than ground cayenne pepper.  Chili pepper should be added early enough so it gives full flavor to the soup.
If you replace the vegetable broth with vegetable bouillon, add the bouillon cubes at the same time as the spices before adding the same amount of water.
You can also replace half the lentils with the same quantity of grains, such as kasha (roasted buckwheat groats), bulgur wheat, brown rice or pearl barley.
 
 

Nutrition

Nutrition Facts
Pumpkin Tomato Lentil Soup
Amount Per Serving (240 g)
Calories 119 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 0.3g2%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 1g
Sodium 488mg21%
Potassium 252mg7%
Carbohydrates 26g9%
Fiber 10g42%
Sugar 4g4%
Protein 9g18%
Vitamin A 0IU0%
Vitamin C 0mg0%
Calcium 0mg0%
Iron 0mg0%
* Percent Daily Values are based on a 2000 calorie diet.