Pumpkin & Red Lentil Soup

Pumpkin & Red Lentil Soup
If you, like me, enjoy pumpkin spice *everything*, then you will LOVE this soup. This protein-packed soup uses the warming spices of cinnamon, ginger and nutmeg, with just a touch of maple syrup. And thanks to canned pumpkin, it's a cinch to make! You can also substitute 4 cups of cooked squash or sweet potato, or about 3½ cups of mashed yams or squash in place of the pumpkin. If you have pumpkin pie or apple pie spice blend on hand, use 1 tsp of that instead of the listed spices.
Recipe type: Soup
Makes: 8 cups
  • 1 Tbsp (15 mL) olive oil
  • 1 small onion, chopped
  • 1-2 cloves garlic, minced
  • ½ tsp (2 mL) ground cinnamon
  • ¼ tsp (1 mL) ground ginger
  • ¼ tsp (1 mL) ground nutmeg
  • 1 can (28 oz or 796 mL) pumpkin puree (not pumpkin pie mix)
  • ½ cup (125 mL) red lentils
  • 2 Tbsp (30 mL) maple syrup
  • 4 cups (1 L) low sodium vegetable broth or water
  • ½ cup (125 mL) plain Greek yogurt
  • Toasted pumpkin seeds (optional), for garnish
  • Salt and pepper, to taste
  1. In a medium pot, heat oil over medium-high heat and sauté onion until translucent, about 3 minutes. Add garlic and cook, stirring, for an additional minute. Add cinnamon, ginger and nutmeg, stirring to coat.
  2. Add pumpkin puree, red lentils and maple syrup, then add broth or water to cover. Bring the soup to a boil, then lower heat and simmer, uncovered, until lentils are cooked through, about 20 minutes. Remove from heat and stir in Greek yogurt.
  3. This soup can be enjoyed as is, but for a smooth soup, purée using a hand-held immersion blender, or transfer in batches to a blender and purée until smooth. Season with salt and pepper, to taste. Garnish each bowl with toasted pumpkin seeds before serving.


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