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One Pot Red Lentil Pumpkin Soup

  • Author: Dietitian Debbie
  • Prep Time: 5 Min
  • Cook Time: 15 Min
  • Total Time: 20 minutes
  • Yield: 6-8
  • Category: Soup, Entree

Description

This one pot red lentil pumpkin soup is super simple to whip up on even the busiest weeknight. A hearty vegan soup that will fill you up on a cold night.


Ingredients

  • 2 tablespoons olive oil
  • 1/2 onion, chopped (~1 cup)
  • 3 carrots, peeled and chopped (~1 1/3 cup)
  • 2 teaspoons curry powder
  • 2 cloves garlic, minced
  • 1 (15 oz) can pumpkin puree
  • 8 cups vegetable broth
  • 2 cups red lentils
  • 1 bay leaf
  • Dash of red pepper flakes
  • Salt and ground black pepper, to taste
  • 2 teaspoons lemon juice
  • 1 (5 oz) bag baby spinach

Instructions

  1. Add olive oil to a large dutch oven and heat over medium-high heat. Stir in in the onion, carrots, and curry powder. Simmer for 3-5 minutes or until onion is translucent.
  2. Stir in the garlic and saute for 1 minute. 
  3. Add the pumpkin, broth, lentils, bay leaf, and red pepper flakes. Bring to a simmer and cook until lentils are softened, about 8-10 minutes. Stir in the salt, pepper, lemon juice, and spinach. Cook until spinach is wilted. Serve! 

Nutrition

  • Serving Size: 1/6th recipe
  • Calories: 332 kcals
  • Sugar: 7 g
  • Sodium: 800 mg
  • Fat: 6 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 5 g
  • Trans Fat: 0 g
  • Carbohydrates: 55 g
  • Fiber: 10.5 g
  • Protein: 17.5 g
  • Cholesterol: 0 mg