Pumpkin Lentil Curry Soup
Pumpkin Soup with Curry, Lentils, Garbanzo Beans and Cilantro
Servings 4 (click to scale)
Calories 155kcal
Ingredients
Roasted Garbanzo Beans
- 1.5 Tbsp canned low sodium garbanzo beans drained, rinsed
- 1 pinch curry powder
Soup
- 1 Tbsp dry lentils
- 2 Tbsp extra virgin olive oil
- 1 Tbsp fresh garlic minced
- 1 Tbsp fresh ginger minced
- 1/4 cup yellow onions small dice
- 1/4 cup carrots small dice
- 1/4 cup celery small dice
- 1 Tbsp cider vinegar
- 1/2 cup canned diced tomatoes no salt added
- 2 tsp low sodium chicken base
- 1 pint cold water
- 3/4 tsp curry powder
- 1/4 tsp kosher salt
- 3/4 tsp ground coriander
- 3/4 tsp smoked paprika
- 1/4 tsp ground cumin
- 1 cup canned pumpkin
- 1.5 tsp fresh cilantro chopped
- 1/2 cup canned low sodium garbanzo beans drained, rinsed
Garnish
- 4 tsp fresh cilantro
Instructions
- Drain and rinse garbanzos. (First amount listed is for roasting, second amount goes in the soup). Sprinkle with curry powder and toss well to coat. Bake in 400°F convection oven for about 10-12 minutes. Should be a little crispy on the outside but not dry and too hard to bite. Reserve
- Cook lentils in simmering water until cooked through, about 15 minutes, drain and cool. Reserve
- In a saucepot over medium high heat, add oil and carrot celery and onion, cook for 2-3 minutes until tender
- Add garlic, ginger and spices and cook until fragrant. Be careful not to brown the garlic
- Deglaze with vinegar for about 30 seconds. Add tomatoes with juice and cook for about 2 minutes
- Add water, chicken base and pumpkin, stir and then simmer on low for about 10 minutes to let flavors marry
- Turn off heat and add garbanzos (not the baked ones), lentils and cilantro. Taste and adjust seasoning
- Divide evenly into 4 bowls and garnish with chopped cilantro and the baked garbanzo beans
Nutrition
Serving: 8fl. oz. | Calories: 155kcal | Carbohydrates: 17g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Sodium: 469mg | Fiber: 5g