Pumpkin Soup With Lentils(62 Calories Per Cup; 2 Grams Fat)
A hearty and flavorful pumpkin soup with lentils, infused with aromatic spices and herbs, perfect for cozy meals and suitable for vegetarians seeking comfort in a bowl.
Ingredients
- 2 Tbsp. butter or margarine ⓘ
- 2 Tbsp. flour ⓘ
- 1 large onion (about 2 1/2 c.), chopped ⓘ
- 7 c. water ⓘ
- 2 c. pumpkin ⓘ
- 3 chicken bouillon cubes ⓘ
- 1/2 c. dried lentils
- 1 tsp. dry marjoram ⓘ
- 1 tsp. summer savory ⓘ
- 1/4 tsp. Tabasco ⓘ
- 1/4 tsp. turmeric ⓘ
- 1/8 tsp. thyme ⓘ
- 1/2 tsp. paprika ⓘ
- 1/8 tsp. rosemary ⓘ
Instructions
- In an iron Dutch oven, melt the butter and stir in the flour.
- Carefully add the water, stirring to keep the consistency smooth.
- Add chopped onion, pumpkin, bouillon cubes, lentils, and spices and simmer for 1 1/2 hours.
- Cool the soup and then puree until smooth.
Tips & Substitutions
For a creamier texture, consider adding a splash of coconut milk or heavy cream before serving. If you don't have lentils, split peas can be a great substitute. To enhance the flavor, try adding a touch of garlic or ginger. Adjust the spices according to your taste; for a spicier kick, increase the Tabasco or add red pepper flakes.
Serving Suggestions
Serve the pumpkin soup warm, garnished with a sprinkle of paprika or fresh herbs like parsley. It pairs beautifully with crusty bread or a side salad for a light meal. For a complete dinner, consider serving it alongside Chicken Karahi or a refreshing Exotic Chicken Salad.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 5 days. To reheat, gently warm the soup on the stovetop over low heat, stirring occasionally, until heated through. If the soup thickens, add a little water or broth to reach your desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Pumpkin Soup With Lentils(62 Calories Per Cup; 2 Grams Fat) contains roughly 548 calories, with 18g protein, 102g carbohydrates, and 10g fat. It is an excellent source of dietary fiber (80% of the Daily Value), iron (80% of the Daily Value), and protein (37% of the Daily Value). It also contributes 22g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this soup vegan?
Yes, you can easily make this soup vegan by replacing the butter with olive oil or a plant-based margarine and using vegetable bouillon cubes instead of chicken bouillon. This will maintain the flavor while keeping it plant-based.
How can I enhance the flavor of the soup?
To enhance the flavor, consider sautéing some garlic or ginger with the onions before adding the rest of the ingredients. Additionally, you can experiment with different herbs like cilantro or add a squeeze of lemon juice just before serving for a bright finish.
Is this soup suitable for freezing?
Yes, this pumpkin soup freezes well. Allow it to cool completely, then transfer it to a freezer-safe container. It can be stored in the freezer for up to 3 months. To reheat, thaw it overnight in the refrigerator and warm it gently on the stovetop.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).