Name: Pumpkin Lentil Curry Soup
Prep time: 10 min
Cook time: 20 min
Ingredients: 1.5 Tbsp canned garbanzo beans (drained, rinsed); 1 pinch curry powder; 1 Tbsp dry lentils; 2 Tbsp extra virgin olive oil; 1 Tbsp fresh garlic (minced); 1 Tbsp fresh ginger (minced); 1/4 cup yellow onion (small dice); 1/4 cup carrots (small dice); 1/4 cup celery (small dice); 1 Tbsp apple cider vinegar; 1/2 cup canned diced tomatoes, no added salt; 2 tsp low sodium chicken base; 1 pint cold water; 3/4 tsp curry powder; 1/4 tsp kosher salt; 3/4 tsp ground coriander; 3/4 tsp smoked paprika; 1/4 tsp ground cumin; 1 cup canned pumpkin; 1.5 tsp fresh cilantro (chopped); 1/2 cup canned garbanzo beans (drained, rinsed); 4 tsp fresh cilantro

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Prep Time: 10

Cook Time: 20

Course: Soup

Recipe Type: Quick

Servings: 4 (click to scale)

Ingredients

Roasted Garbanzo Beans

1.5 Tbsp canned garbanzo beans drained, rinsed
1 pinch curry powder

Soup

1 Tbsp dry lentils
2 Tbsp extra virgin olive oil
1 Tbsp fresh garlic minced
1 Tbsp fresh ginger minced
1/4 cup yellow onion small dice
1/4 cup carrots small dice
1/4 cup celery small dice
1 Tbsp apple cider vinegar
1/2 cup canned diced tomatoes, no added salt
2 tsp low sodium chicken base
1 pint cold water
3/4 tsp curry powder
1/4 tsp kosher salt
3/4 tsp ground coriander
3/4 tsp smoked paprika
1/4 tsp ground cumin
1 cup canned pumpkin
1.5 tsp fresh cilantro chopped
1/2 cup canned garbanzo beans drained, rinsed

Garnish

4 tsp fresh cilantro

Instructions

Drain and rinse garbanzos. (First amount listed is for roasting, second amount goes in the soup). Sprinkle with curry powder and toss well to coat. Bake in 400°F convection oven for about 10-12 minutes. Should be a little crispy on the outside but not dry and too hard to bite. Reserve
Cook lentils in simmering water until cooked through, about 15 minutes, drain and cool. Reserve
In a saucepot over medium high heat, add oil and carrot celery and onion, cook for 2-3 minutes until tender
Add garlic, ginger and spices and cook until fragrant. Be careful not to brown the garlic
Deglaze with vinegar for about 30 seconds. Add tomatoes with juice and cook for about 2 minutes
Add water, chicken base and pumpkin, stir and then simmer on low for about 10 minutes to let flavors marry
Turn off heat and add garbanzos (not the baked ones), lentils and cilantro. Taste and adjust seasoning
Divide evenly into 4 bowls and garnish with chopped cilantro and the baked garbanzo beans

Video

Nutrition

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