Curried Red Lentil and Pumpkin Soup

This is an archived article and the information in the article may be outdated. Please look at the time stamp on the story to see when it was last updated.

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

  • Chicken and Vegetable Curry

  • Chicken Stir Fry

  • Mexican Black Bean Burgers

  • Beef, Bean and Cheese Burritos

  • Chicken with Rainbow Vegetables

  • Chipotle Beef Tacos

  • Turkey Sausage Saute

  • Super Duper Beef Nachos

  • Red Curry Chicken and Vegetables

  • Red Beans and Rice

  • Chicken Cilantro Lime Pasta Salad

  • Recipe: The perfect backyard BBQ with New York Steak, Corn Salsa, and Potato Salad

  • Buffalo Chicken Salad