Curried Pumpkin and Red Lentil Soup
Creamy, comforting, and packed with flavor, this curried pumpkin and red lentil soup is the perfect meal for cooler days. Rich in protein and fiber, it is a hearty dish that helps keep you feeling full longer. A simple, warming recipe full of wholesome ingredients!
In the collections
The ingredients
- 1 tsp vegetable oil
- 1 small onion, chopped
- 1 tsp minced garlic
- 1 cup chopped carrots
- 1 1/2 tbsp curry powder
- 1/4 tsp cumin
- 1/4 tsp ground ginger
- 6 cups low sodium vegetable broth
- 1 can (398 ml) pumpkin puree
- 1 1/2 cups dry red lentils, rinsed
- 1/2 cup unsalted tomato puree
- 1/4 cup tomato paste
- 1/2 block of 450g semi-firm tofu
- 1/2 cup pumpkin seeds
The method
- In a large pot, heat the oil over medium-high heat. Add the onion, garlic, and carrots, then cook for about 5 minutes, or until the vegetables are lightly browned.
- Add the curry powder, ginger, and cumin. Mix well to coat the vegetables and continue cooking for 2 minutes.
- Add the broth, pumpkin puree, red lentils, tomato purée, and tomato paste. Bring to a boil, then reduce to medium heat and simmer for about 20 minutes, stirring occasionally to prevent the mixture from sticking to the bottom of the pot.
- Add the tofu, then puree the soup using an immersion blender until smooth and creamy.
- Ladle the soup into bowls and garnish with pumpkin seeds just before serving.
Storage tips
Keeps for up to 4 days in the refrigerator in an airtight container.
Nutrition facts
Per serving, for reference only.
- 410Calories
- 14 gFat
- 47 gCarbs
- 18 gFibre
- 27 gProtein
Red lentils are rich in fiber and plant-based protein, helping to make the soup more filling and satisfying.
Silken tofu adds protein and calcium while creating a very creamy texture, without the need for cream.
