Curried Pumpkin Lentil Soup (vegan)

Curried Pumpkin Lentil Soup (vegan)
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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 77.2
  • Total Fat: 2.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 180.7 mg
  • Total Carbs: 12.7 g
  • Dietary Fiber: 4.5 g
  • Protein: 3.3 g

View full nutritional breakdown of Curried Pumpkin Lentil Soup (vegan) calories by ingredient


Introduction

Simple and quick to make, this soup is high in potassium, vitamin A, manganese, and folate, and some protein, this is a a good soup to use up some of your spice cabinet spices that are just sitting there; they can be swapped, omitted, switched out, etc. Simple and quick to make, this soup is high in potassium, vitamin A, manganese, and folate, and some protein, this is a a good soup to use up some of your spice cabinet spices that are just sitting there; they can be swapped, omitted, switched out, etc.
Number of Servings: 8

Ingredients

    1 T olive oil
    1 C sliced onion

    4 C water
    1 C red lentils (rinsed)

    1 15 oz can pumpkin puree (not pumpkin pie filling)
    0.5 C Silk Light Almond Milk

    SPICES:
    1 t Celtic sea salt
    0.5 t ground cumin
    1 t ground turmeric
    1 t black pepper
    1 T ground cinnamon
    1 t ground cayenne pepper
    0.25 t asafetida
    1 T curry spice mix
    1 T dried parsley
    1 t garlic powder (or use fresh chopped garlic)


Tips

I used light almond milk because I had it on hand but any milk or broth or more water could be substituted.

I used red lentils, because the color works well with pumpkin, but any kind would be okay.


Directions

1) Saute chopped onion in oil on high until caramelized, about 10 min, stirring to prevent burning
2) Add water and lentils and bring to boil, then turn down and cook about 20 min until lentils are soft
3) Add pumpkin, light almond milk and spices and cook on low another 10 min until everything is warmed through and melded together

Serving Size: makes 8 (~1cup) servings

Number of Servings: 8

Recipe submitted by SparkPeople user SPARKNB.