This pumpkin lentil soup is comfort in a bowl! It’s full of plant based protein and fibre from the lentils, pumpkin and other veggies packed into this soup. It is super hearty and is the perfect meal all on its own.
Pumpkin + lentils = dream nutrient team
When I was creating this soup I didn’t even think of how great the combination of pumpkin and lentils were nutrition wise. They naturally compliment each other to help up your absorbable iron intake!
Combining dietary iron with vitamin C actually helps to increase your body’s absorption of the iron, which in this case is especially helpful as plant based iron sources are not as bioavailable (not as easily broken down and absorbed) as animal based iron sources. The high iron content of lentils is complimented by the vitamin C found in pumpkin. The perfect match!
Ingredients in Pumpkin Lentil Soup
- olive oil
- yellow onion
- red skinned potatoes
- dried green lentils
- low sodium vegetable broth
- pure pumpkin puree
- fresh thyme (or sub with dried)
- fresh rosemary
- red pepper flakes
- lemon juice
- Salt and pepper
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Pumpkin Lentil Soup
- 2 tbsp olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 1 large carrot, diced (about 1 heaping cup)
- 4 medium red skinned potatoes, cubed (about 1 ½ cups)
- 1 cup dried green lentils, rinsed
- 5-6 cups low sodium vegetable broth
- 1 cup pumpkin puree
- 1 tsp fresh thyme
- 2 tsp fresh rosemary
- Pinch red pepper flakes
- 2 cups spinach, roughly chopped
- 1 tbsp lemon juice
- Salt and pepper to taste
- Heat a large soup pot over medium heat. Add the oil and saute the onion and garlic for about 1 minute or until slightly translucent. Add in the carrots and potatoes, season with a pinch of salt and saute for another 5-7 minutes until slightly softened.
- Add in the lentils, 5 cups of the broth, pumpkin puree, thyme, rosemary and the red pepper flakes. Bring to a boil then reduce to a simmer and cook for 20-25 minutes stirring occasionally until the vegetables and lentils are tender and cooked through. Add in an additional cup of broth if you prefer a thinner soup, the lentils will have absorbed a lot of the liquid by this point.
- Remove from heat and add in the spinach and lemon juice and stir until the spinach is wilted. Season with salt and black pepper to taste. Enjoy!