The LENTIL AND PUMPKIN SOUP is a comforting, nutritious and flavorful dish, perfect for colder days. This recipe combines the natural sweetness of pumpkin, the earthy taste of lentils and the aroma and flavor of paprika, creating a perfect balance of tastes.
It’s ideal as a first course for a light and healthy lunch or dinner, accompanied by toasted croutons, whole grain bread and, if you like, a sprinkling of grated cheese.
It’s a simple dish to prepare and can be customized with additional ingredients such as potatoes, tomatoes or spinach but, trust me, it’s perfect even with the few ingredients used here. Besides being delicious, this soup is economical and rich in fiber, plant protein, vitamins (especially A and C) and minerals such as iron and potassium, very useful for our health, especially in winter.
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- Difficulty: Very easy
- Cost: Inexpensive
- Preparation time: 10 Minutes
- Portions: 4 Servings
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Autumn, Winter
Ingredients
- 3 cups pumpkin (butternut or mantovana)
- 1 cup lentils
- 1 carrot
- Half golden onion
- 1 stalk celery
- 1 clove garlic
- 3 tsp sweet paprika
- 1 leek (small)
- as needed extra virgin olive oil
- 4 1/4 cups water (or vegetable broth)
- as needed salt
- as needed black pepper
- rosemary
FOR THE LENTIL AND CHICKPEA SOUP YOU WILL NEED
- 1 Pan
- 1 Pot
- 1 Cutting board
- 1 Knife
PREPARATION OF LENTIL AND PUMPKIN SOUP
The preparation of the LENTIL AND PUMPKIN SOUP is easy and quick.
Trim the celery, carrot and onion and cut them roughly. Remove part of the green from the leek, cut it in half and rinse it to remove any dirt. Then slice it.
In a pan or, even better, in a heavy-bottomed pot, add a splash of oil, the garlic clove and all the vegetables. Sauté them over low heat for 10 minutes.
Add the paprika and toast it for 1 minute, stirring continuously.
Add a ladle of boiling water or broth and let it simmer for 2 minutes.
At this point add the previously rinsed lentils, cover with more liquid and let cook for 10 minutes.
Meanwhile, prepare the pumpkin (use the variety you prefer), removing the skin, seeds and inner fibers, and cut it into cubes.
After 10 minutes add the pumpkin to the pot, cover with water or broth, season with salt and cover with a lid. Cook over low heat for 30 minutes.
When cooking is almost complete, taste for salt, add a grind of black pepper, a few chopped rosemary needles and stir.
Let the lentil and pumpkin soup rest for 5 minutes, then serve it in bowls with some fresh rosemary and a drizzle of raw olive oil.
