Name: Souplicious time -A must try one pot immunity pumpkin soup.
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1 red onion; 2 medium carrots; 1 handful red lentils (pre-soaked); 1 handful split peas (pre-soaked); 1 cup pumpkin (yellow); 1 tbsp fresh ginger garlic paste; 4 cups water; to taste Pink Himalayan salt (black pepper, red paprika, turmeric, thyme); 1 tbsp fresh parsley (chopped); 1 cup spinach leaves; 1 tbsp cold pressed coconut oil

Souplicious time -A must try one pot immunity pumpkin soup.

Luke Coutinho (Designed by Priyanka Vithlani, Meal planning analyst)

A smooth, delicious protein blended soup made of pumpkin and red lentils, with a tinge of ginger and chili and herbs making it a complete One pot meal to relish upon .

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Prep Time 15

Cook Time 15

Total Time 30

Course Soup

Cuisine Indian

Servings

Calories 127 kcal

Equipment

Immersion blender
Cooking pot

Ingredients

1 red onion
2 medium carrots
1 handful red lentils pre-soaked
1 handful split peas pre-soaked
1 cup pumpkin yellow
1 tbsp fresh ginger garlic paste
4 cups water

Seasonings

to taste Pink Himalayan salt (black pepper, red paprika, turmeric, thyme)
1 tbsp fresh parsley chopped
1 cup spinach leaves
1 tbsp cold pressed coconut oil

Instructions

Peel and slice onions, slice carrots.
Heat a tablespoon of coconut oil in a pot, then add the vegetables and cook on medium, stirring regularly, for a couple of minutes, until the vegetables soften.
Then add lentils, split peas, pumpkin, ginger garlic paste, spinach and pour over water. Add more water if needed.
Season to taste, bring to a boil and then cook on low flame for about 30 minutes, or until the lentils and vegetables are cooked thoroughly.
Remove about half the soup from pot and blend it with an immersion blender.
Blend until smooth to your liking, then add it back to the rest of the soup and stir to combine.
Serve hot.

Notes

Pumpkin is an incredibly rich source of antioxidants, Vitamin A, C and E.
It’s an amazing immunity boosting vegetable for this monsoon season.
It makes a hi-fibre meal that keeps you fuller for longer.
Feel free to add some fresh micro-greens and roasted makhana over it for added crunch.

Nutrition

Calories: 127kcalCarbohydrates: 18gProtein: 2gFat: 4g

Keyword traditional

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