1 tablespoon canola oil
2 cups onion, any kind, diced
2 cloves garlic, diced
1 teaspoon fresh ginger, diced
1 (15oz) can pumpkin purée
1 cup dry red lentils
5 cups low-sodium vegetable or chicken stock
1 teaspoon curry powder
1/2 cup non-fat sour cream (optional)
3 green onions, chopped
8-10 fresh basil leaves, torn
No Salt Seasoning and Pepper, to taste
In a soup pot or Dutch oven up to medium heat, add the oil. Sauté the onion, garlic, and ginger with no salt seasoning and pepper for 5-6 minutes or until the onions are soft and transparent.
Mix in the pumpkin purée, red lentils, stock, and curry powder. Cover; bring to a boil. Once the mixture starts boiling, reduce to a simmer for about 20 minutes. Stir occasionally. When the lentils are completely soft and the soup has slightly thickened, add additional no salt seasoning, pepper and stir in the sour cream, if using. Cook for an additional 1-2 minutes over medium heat.
Garnish each serving with green onions and basil. Serve immediately.
Sponsor: Intermountain Medical Center Heart Institute