Pumpkin lentil soup
Easy vegan pumpkin lentil soup recipe! This hearty and healthy pumpkin red lentil and vegetable soup makes the perfect meatless fall dinner.
Servings 6 large servings
Calories 241kcal
Ingredients
- 3 tablespoon extra virgin olive oil or grapeseed oil
- 1 ½ cups diced yellow onion (about ½ medium onion)
- 1 ¾ cup diced carrot
- 1 ¾ cup diced celery
- 2 teaspoon salt
- 1 teaspoon pepper
- 3 teaspoon minced garlic
- 1 cup dry red lentils
- 3 cups vegetable stock
- 3 cups water
- 2 cups pumpkin puree (1 15oz can)
- 3 sprigs fresh thyme
- 2 sprigs fresh rosemary
- more salt and pepper to taste
Instructions
- Heat the oil in a large dutch oven or soup pot over medium high heat. Add the onion, carrot, celery, 2 teaspoon of salt, and 1 teaspoon of pepper. Stir to combine and saute 10 minutes, stirring occasionally, until the vegetables are softened.
- Add the garlic and the lentils. Saute 2 minutes, stirring constantly, until the garlic is fragrant and the lentils are lightly toasted.
- Add the vegetable stock, water, pumpkin, and herbs. Stir to combine.
- Bring to a boil. Reduce heat to a simmer. Cover and simmer for 20 minutes, or until the lentils are cooked to your liking.
- Remove from the heat and let sit 5 minutes to thicken slightly. Remove the herb sprigs. Taste and season with salt and pepper to your desired seasoning. You may need quite a bit of salt depending on your vegetable stock.
Nutrition
Serving: 1large bowl | Calories: 241kcal | Carbohydrates: 35g | Protein: 10g | Fat: 8g | Saturated Fat: 1g | Sodium: 1308mg | Potassium: 709mg | Fiber: 14g | Sugar: 8g | Vitamin A: 19365IU | Vitamin C: 12mg | Calcium: 79mg | Iron: 4mg