Creamy Pumpkin Pie Soup with Red Lentils
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Lentils.org

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Creamy Pumpkin Pie Soup with Red Lentils

Prep Time: 10 Minutes

Total Time: 45 Minutes

Servings: 8

This rich soup is sure to warm your soul on a cold day.

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

  • 1 Tbsp (15 mL) canola oil
  • 1 Tbsp (15 mL) butter
  • 1 onion, peeled and chopped
  • 1 Tbsp (15 mL) grated fresh ginger
  • 1/2 tsp (2 mL) pumpkin pie spice
  • 1-19 oz (540 mL) can pure pumpkin puree
  • 1/2 cup (125 mL) split red lentils
  • 1 tart apple, peeled and chopped
  • 4 cups (1 L) chicken or vegetable stock
  • 1 cinnamon stick
  • 1 cup (250 mL) water
  • 1/2 cup (125 mL) half & half or heavy cream
  • 1 Tbsp (15 mL) maple syrup
  • 1/2 tsp (2 mL) salt

Directions

  1. In a medium pot, heat oil and butter over medium-high heat. When foam subsides, sauté onion and ginger for 3-4 minutes, until soft. Add pumpkin pie spice and cook for another minute.
  2. Add pumpkin puree, lentils, apple, stock, cinnamon stick, and water. Bring to a boil, then turn heat down and simmer for 20-30 minutes, until everything is very soft.
  3. Add cream and maple syrup, season with salt, and use a hand-held immersion blender to puree it right in the pot, or transfer it in batches to a blender and puree until smooth. Serve hot.

Nutritional Information

  • Serving Size: 1 cup (250 mL)
  • Per serving:
  • Calories 220
  • Total Fat 11 g
  • Saturated Fat 5 g
  • Cholesterol 30 mg
  • Carbohydrates 24 g
  • Dietary Fibre 6 g
  • Sugar 10 g
  • Protein 8 g
  • Sodium 330 mg
  • Potassium 308 mg
  • Folate 9 mcg

Tags

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