Red Lentil-Pumpkin Soup

By lovemygolden

The hearty crunch of pumpkin seed adds wonderful contrast to this rich, creamy soup.

Ingredients

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

Preparation

Step 1

Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and garlic to pan; sauté 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.

Place the lentil mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth.

Return lentil mixture to pan over medium heat. Add remaining 1/2 cup broth, 1 cup water, and pumpkin to pan; cook 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.

Cooking Light November 2012

Nutritional Information: Amount per serving Calories: 291 Fat: 7.5g Saturated fat: 1g Monounsaturated fat: 2.7g Polyunsaturated fat: 2.2g Protein: 17g Carbohydrate: 41.1g Fiber: 9.8g Cholesterol: 1mg Iron: 4.2mg Sodium: 648mg Calcium: 74mg
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