Ingredients with Measurements:
- 1 small pumpkin, peeled and diced (about 4 cups)
- 2 large carrots, peeled and diced (about 1 cup)
- 1 onion, diced
- 2 garlic cloves, minced
- 1 cup red lentils, rinsed and drained
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon cayenne pepper
- Salt and pepper to taste
- 2 tablespoons olive oil
- 1/4 cup chopped fresh cilantro (optional)
Special equipment needed:
- Large pot
- Immersion blender or blender
Step-by-step instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté for 2-3 minutes until the onion is translucent.
2. Add the diced pumpkin and carrots to the pot and sauté for 5-7 minutes until they start to soften.
3. Add the red lentils, vegetable broth, cumin, coriander, turmeric, and cayenne pepper to the pot. Stir to combine.
4. Bring the soup to a boil, then reduce the heat to low and let it simmer for 20-25 minutes until the vegetables and lentils are tender.
5. Using an immersion blender or transferring the soup to a blender, puree the soup until it is smooth and creamy.
6. Season the soup with salt and pepper to taste.
7. Serve the soup hot, garnished with chopped cilantro if desired.
- Time:
Preparation time: 15 minutes
- Cooking time: 30 minutes
Temperature:
- Simmer over low heat
Serving size:
- 4-6 servings
Nutritional information:
- Calories: 220
- Fat: 7g
- Carbohydrates: 33g
- Fiber: 12g
- Protein: 10g
Substitutions for ingredients:
- Butternut squash can be substituted for pumpkin
- Sweet potato can be substituted for carrots
- Chicken broth can be substituted for vegetable broth
Variations:
- Add a can of coconut milk for a creamier soup
- Top with croutons or roasted pumpkin seeds for added texture
- Add a pinch of cinnamon for a warm, spicy flavor
Tips and tricks:
- To make the soup even creamier, add a dollop of plain Greek yogurt or sour cream before serving
- To make the soup spicier, add more cayenne pepper or a diced jalapeño pepper
- To make the soup thicker, add more lentils or puree less of the soup
Storage instructions:
- Store leftover soup in an airtight container in the refrigerator for up to 4 days
Reheating instructions:
- Reheat the soup in a pot over low heat, stirring occasionally, until heated through
Presentation ideas:
- Serve the soup in individual bowls with a drizzle of olive oil or a swirl of Greek yogurt on top
- Garnish with a sprig of fresh cilantro or a sprinkle of paprika
Garnishes:
- Chopped fresh cilantro
- Roasted pumpkin seeds
- Croutons
- Greek yogurt or sour cream
Pairings:
- Crusty bread
- Grilled cheese sandwich
- Salad
Suggested side dishes:
- Roasted vegetables
- Quinoa salad
- Grilled chicken
Troubleshooting advice:
- If the soup is too thick, add more vegetable broth or water to thin it out
- If the soup is too thin, puree more of the soup or add more lentils to thicken it up
Food safety advice:
- Make sure to rinse the lentils before using them in the soup to remove any debris or dirt
- Store leftover soup in the refrigerator within 2 hours of cooking
Food history:
- Pumpkin soup has been enjoyed for centuries in North America and Europe, and is often served during the fall and winter months
Flavor profiles:
- This soup is warm and comforting, with a slightly sweet and spicy flavor from the pumpkin and cumin
Serving suggestions:
- Serve the soup as a starter or main course, with a side of bread or salad
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