Spicy Pumpkin Soup

Photo: Le living and co (CC BY)

  • 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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