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Red Lentil Pumpkin Soup

2 tsp canola oil
1 cup chopped onion
1 tsp minced garlic
3-1/2 cups vegetable broth, divided
1 cup dried small red lentils
1 tsp ground cumin
1/4 tsp salt
1/4 tsp ground cinnamon
1/8 tsp ground red pepper
1 cup water
3/4 cup canned pumpkin
1 Tbsp grated peeled fresh ginger
1 Tbsp fresh lemon juice
3 Tbsp plain low-fat yogurt
1/4 cup unsalted pumpkinseed kernels, toasted
1/4 cup chopped fresh cilantro

Heat a large saucepan over medium-high heat. Add oil to pan. Add onion and garlic to pan; saute 4 minutes.

Stir in 3 cups broth, lentils, and next 4 ingredients (through red pepper); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until lentils are tender.

Use immersion blender to blend until smooth.

Add remaining 1/2 cup broth, 1 cup water, and pumpkin to pan; cook over medium heat 3 minutes or until thoroughly heated.

Stir in ginger and lemon juice.

Ladle 1 1/2 cups soup into each of 4 bowls; top each serving with about 2 teaspoons yogurt, 1 tablespoon pumpkinseeds, and 1 tablespoon cilantro.

Serves 4.

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Header photo by
Gillian Gunson