Vegan Curried Pumpkin Lentil Soup

• 分量: 4 servings
• 総時間: 50 minutes

材料

½ tablespoon olive oil

1 white onion, diced

1 large carrot, sliced

3 cloves garlic, minced

½ tablespoon fresh grated ginger

1 tablespoon mild yellow curry powder

Optional: ¼ teaspoon cayenne (only if you like a little heat)

3 cups water or vegetarian broth

1 cup green or brown lentils, sorted and rinsed

1 (15 ounce) can light coconut milk (reserve 2 tablespoons for drizzling on top of soup)

1 (15 ounce) can pumpkin puree

1/2 teaspoon salt, plus more to taste

Freshly ground black pepper

To garnish:

Extra fresh diced cilantro

Greek yogurt

Salsa (it’s so good!)

Pita or naan bread for dipping

手順

Add olive oil in a large pot and place over medium high heat. Once oil is hot, add in onion, carrot and garlic. Saute until onions are translucent, about 3-5 minutes. Bring heat to medium low and add in ginger, curry powder and cayenne, stir together for 30 seconds.

Next stir in water/broth, coconut milk, lentils and pumpkin puree. If you’d like, you can reserve 2 tablespoons of coconut milk for drizzling on top once the soup is done. Season the soup with salt and freshly ground black pepper.

Bring soup to boil, then reduce heat and simmer over medium low for 30 minutes or until lentils are soft and tender. The soup should thicken up. (If it gets too thick for your liking, then feel free to add an extra ½ cup-1 cup water or broth.) Taste and adjust seasonings as necessary, adding additional salt and pepper if needed.

Serve soup immediately and drizzle in a circle with leftover coconut milk. Garnish with cilantro, yogurt and salsa if you’d like. I love to serve mine with naan or pita bread for dipping. Serves 4.

栄養

• サービングサイズ: 1 serving (based on 4)
• カロリー: 248 kcal
• 脂肪総量: 8.6 g
• 飽和脂肪: 5.3 g
• 炭水化物総量: 37.9 g
• 食物繊維: 11.2 g
• 糖質総量: 7.5 g
• タンパク質: 9.7 g