Lentil and pumpkin soup, very simple, light, and tasty, perfect for the winter season. It is easily prepared with dried lentils, diced pumpkin, celery, onion, and a little tomato… just wait for the lentils to cook and it’s ready, hot and delicious! If you want to make it a one-pot meal, just add some semolina or egg pasta, in whichever shape you prefer. Try this recipe, it’s a great comfort food for cold evenings!
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- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stove
- Seasonality: Fall, Winter
- Energy 220.79 (Kcal)
- Carbohydrates 40.34 (g) of which sugars 5.60 (g)
- Proteins 13.30 (g)
- Fat 2.09 (g) of which saturated 0.36 (g)of which unsaturated 0.45 (g)
- Fibers 6.53 (g)
- Sodium 337.89 (mg)
Indicative values for a portion of 350 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 3.5 oz lentils
- 8.8 oz pumpkin (net weight)
- Half onion
- 1 stalk celery
- 1 tablespoon tomato paste
- as needed vegetable broth
- parsley
- Half teaspoon curry (to taste)
- extra virgin olive oil
- salt
- pepper
Tools
- Pan
- Sieve
- Cutting board
Preparation
Place the lentils in a fine-mesh sieve and rinse them in cold water.
Clean the onion and celery, chop them, and place them in a pan with a splash of oil and curry (if desired).
Sauté for a few moments, then add the lentils and toast them, stirring with a wooden spoon (1).
Cover with hot vegetable broth and let them cook for about 20 minutes over medium-low heat.
Meanwhile, peel the pumpkin, remove the seeds, and cut it into cubes.
Add it to the lentils, along with the tomato paste (2). Season with salt and add more broth if needed, then continue cooking for about 30 minutes or until the pumpkin and lentils are tender.
At the end, add a handful of chopped parsley, a pinch of pepper, and turn off the heat.
The lentil and pumpkin soup is ready, serve it in bowls and enjoy it hot… bon appétit!
Tips and Notes
Cooking times vary depending on the type of lentils used, taste the soup to check.
You can enhance the soup by adding semolina pasta like ditalini or egg maltagliati.
If you want a thicker soup, you can puree a couple of ladles with an immersion blender.
FAQ (Questions and Answers)
Can I prepare the soup in advance?
Sure, you can cook it a few hours ahead and reheat it when needed.
What kind of lentils can I use?
You can use any you prefer; I recommend Castelluccio di Norcia lentils, which are very small and flavorful.
What type of pumpkin can I use?
I used Delica pumpkin, but any variety will work.
