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Creamy Pumpkin Pie Soup with Red Lentils

Prep Time: 10 Minutes

Total time: 45 Minutes

Servings: 8

Lentils.org

Recipe by

Lentils.org

View All

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