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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 244.0
  • Total Fat: 7.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 1,134.2 mg
  • Total Carbs: 33.3 g
  • Dietary Fiber: 9.6 g
  • Protein: 10.4 g

View full nutritional breakdown of Pumpkin Lentil Soup calories by ingredient
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Pumpkin Lentil Soup

Submitted by: ANEWAY

Introduction

This is a filling, hearty soup. It's high in fiber and low in fat and has enough protein for lasting hunger control. Configured with a generous 2 cup serving, you could only have half a serving for lunch. The flavors blend perfectly, no one ingredient overwhelms the other. I like it with fat free cornbread muffins and creamed spinach. This is a filling, hearty soup. It's high in fiber and low in fat and has enough protein for lasting hunger control. Configured with a generous 2 cup serving, you could only have half a serving for lunch. The flavors blend perfectly, no one ingredient overwhelms the other. I like it with fat free cornbread muffins and creamed spinach.
Number of Servings: 4

Ingredients

    2 cups onions, sliced
    3 tbs. light Margarine ( calculated with Country Crock Light with Yogart)
    1 cup lentils
    5 cups chicken stock
    2 cups canned pumpkin (no salt)
    1/8 tsp. marjoram
    1/4 tsp ground thyme
    1/2 tsp curry powder or paste
    1/4 tsp ground white pepper
    2 to 3 tbsp. Tabasco sauce
    1 cup Fat Free Half-n-Half
    salt to taste (calculated with 1/2 tsp.)
    1/4 to 1/3 cup pine nuts (for garnish - calculated with 1/4 cup pingnolias - pinenut kernels)

Directions

1. Saute onions in margarine in large saucepan until limp.
2. Stir in lentils and chicken stock.
3. Add pumpkin, marjoram, thyme, curry powder, pepper and Tabasco.
4. Cover and simmer 1 1/2 hours, or unitl lentils are tender.
5. Cool to room temperature.
6. Puree mixture in blender.
7. Refrigerate until ready to serve.
8. Reheat. Add cream slowly, stirring. Do not boil.
9. Add salt. Taste to correct seasonings.
10. Serve pipping hot, garnish with pinenuts.

Serving size: aprox. 2 cups per serving, at 4 servings / recipe.

Number of Servings: 4

Recipe submitted by SparkPeople user ANEWAY.






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