,

Spicy Pumpkin Soup

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
  1. In a large soup pot, heat olive oil and sauté carrots and onions.
  2. Add broth and lentils and bring to a boil over high heat.
  3. Reduce heat, partially cover and simmer for 30 – 40 minutes.
  4. Stir in the cinnamon, ginger, curry, chili and pumpkin.
  5. Return to a boil, then reduce to low, partially cover and simmer for one hour, stirring occasionally.
  6. Salt and pepper to taste.
  7. Spoon into bowls and top with fresh parsley.

Stay informed on the latest news

Sign up for WPR’s email newsletter.

This field is for validation purposes and should be left unchanged.

Servings: 6

Cooking Tips:
*Canned pumpkin can be substituted.

Nutrition Information

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 (18%) 43.54
Calories From Protein (26%) 63.40
Calories From Carbs (55%) 132.40
Calories From Alcohol (0%) 0.00
% Daily Value
Total Fat 5.21g 8%
Saturated Fat 1.15g 6%
Monounsaturated Fat 2.86g
Polyunsaturated Fat 0.92g
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 0.65mg 32%
Manganese 0.73mg 36%
Selenium 3.13µg 4%
Alcohol 0.00g
Caffeine 0.00mg
Water 526.74g

Related Stories