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🍲 Creamy Pumpkin Lentil Soup

638 kcal · 30 min · 4 servings

Ingredients

• 500 g Hokkaido pumpkin
• 3 carrots (200 g)
• 1 medium onion (60 g each)
• 1 piece ginger (5 g each)
• 200 g red lentils
• 2 tbsp olive oil
• 800 ml vegetable broth
• 400 ml coconut milk (can)
• 3 tbsp seed mix (15 g each)
• 125 g dried plums
• 2 tbsp lemon juice
• salt
• pepper
• 4 tsp pumpkin seed oil

Instructions

1. 1. Wash the pumpkin thoroughly.
2. 2. Cut the pumpkin in half.
3. 3. Scoop out the seeds and stringy parts from the inside of the pumpkin with a spoon.
4. 4. Cut the firm flesh into small cubes.
5. 5. Peel the carrots.
6. 6. Wash the peeled carrots.
7. 7. Slice the carrots into thick rounds.
8. 8. Peel the onion.
9. 9. Chop the onion into large chunks.
10. 10. Peel the ginger.
11. 11. Mince the ginger finely.
12. 12. Rinse the lentils in a sieve under cold running water.
13. 13. Let the lentils drain well in the sieve.
14. 14. Heat the oil in a large pot.
15. 15. Sauté the onions and ginger over medium heat.
16. 16. Cook the onions and ginger for 3 minutes.
17. 17. Cook them until they are soft and translucent.
18. 18. Add the pumpkin and carrots to the pot.
19. 19. Fry the vegetables for 2 minutes.
20. 20. Stir in the lentils.
21. 21. Pour the vegetable broth into the pot.
22. 22. Pour the coconut milk into the pot.
23. 23. Place the lid on the pot.
24. 24. Let the soup simmer on low heat.
25. 25. Cook the soup for 25 minutes.
26. 26. Heat a non-stick pan without oil.
27. 27. Toast the seed mix in the pan over medium heat.
28. 28. Toast the seeds for 5 minutes.
29. 29. Remove the pan from the heat.
30. 30. Let the seeds cool down.
31. 31. Roughly chop the prunes.
32. 32. Blend the soup with a hand blender.
33. 33. Mix the soup until it is creamy.
34. 34. Add a little water if the soup is too thick.
35. 35. Stir the prunes into the soup.
36. 36. Blend the soup briefly with the prunes.
37. 37. Leave some small prune chunks in the soup.
38. 38. Season the soup with lemon juice.
39. 39. Season the soup with salt to taste.
40. 40. Season the soup with pepper to taste.
41. 41. Serve the soup in deep bowls.
42. 42. Add a drizzle of pumpkin seed oil to the soup.
43. 43. Sprinkle the toasted seeds over the soup.

Nutrition per serving

• kcal: 638
• Protein: 21 g · Fett/Fat: 38 g · Carbs: 51 g