- 1 Tbs Olive oil
- 1 Large Carrot, chopped
- 1 Large Onion, chopped
- 10 Cups Low-sodium chicken broth
- 1 Cup Lentils
- 1 tsp Ground cinnamon
- ¼ tsp Ground ginger
- ½ tsp Curry powder
- ¼ tsp Chili powder
- 6 Cups Pumpkin*, peeled, seeded and cubed
- Minced fresh parsley
In a large soup pot, heat olive oil and sauté carrots and onions. Add broth and lentils and bring to a boil over high heat.
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Reduce heat, partially cover and simmer for 30 – 40 minutes. Stir in the cinnamon, ginger, curry, chili and pumpkin. Return to a boil, then reduce to low, partially cover and simmer for one hour, stirring occasionally.
Salt and pepper to taste. Spoon into bowls and top with fresh parsley.
Servings: 6
Nutrition Facts
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
| Amount Per Serving | |||
| Calories | 239.34 | ||
| Calories From Fat (10%) | 24.55 | ||
| Calories From Protein (31%) | 75.27 | ||
| Calories From Carbs (58%) | 139.52 | ||
| Calories From Alcohol (0%) | 0.00 | ||
| % Daily Value | |||
| Total Fat 2.81g | 4% | ||
| Saturated Fat 1.15g | 6% | ||
| Monounsaturated Fat 2.85g | |||
| Polyunsaturated Fat 0.94g | |||
| Trans Fatty Acids 0.00g | |||
| Cholesterol 0.00mg | 0% | ||
| Sodium 137.26mg | 6% | ||
| Potassium 1128.85mg | 32% | ||
| Carbohydrates 34.59g | 12% | ||
| Dietary Fiber 11.42g | 46% | ||
| Sugar 4.82g | |||
| Sugar Alcohols 0.00g | |||
| Net Carbohydrates 23.18g | |||
| Protein 18.63g | 37% | ||
| Vitamin A 10455.52IU | 209% | ||
| Vitamin C 20.92mg | 35% | ||
| Calcium 77.48mg | 8% | ||
| Iron 5.25mg | 29% | ||
| Vitamin E 1.85IU | 18% | ||
| Thiamin 0.23mg | 16% | ||
| Riboflavin 0.22mg | 13% | ||
| Niacin 7.23mg | 36% | ||
| Vitamin B6 0.34mg | 17% | ||
| Folate 170.94µg | 43% | ||
| Vitamin B12 0.40µg | 7% | ||
| Pantothenic Acid 1.01mg | 10% | ||
| Phosphorus 329.93mg | 33% | ||
| Magnesium 58.86mg | 15% | ||
| Zinc 2.06mg | 14% | ||
| Copper 0.64mg | 32% | ||
| Manganese 0.73mg | 36% | ||
| Selenium 3.13µg | 4% | ||
| Alcohol 0.00g | |||
| Caffeine 0.00mg | |||
| Water 526.74g | |||
Cooking Tip: *Canned pumpkin can be substituted.
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