Curried Red Lentil and Pumpkin Soup
10
Points®
Total time: 35 min • Prep: 10 min • Cook: 25 min • Serves: 4 • Difficulty: Easy
Fresh ginger and garlic, spicy Thai curry paste, creamy coconut milk, sweet pumpkin... Let no one accuse this soup of skimping on flavor. Another reason to ladle up a bowl: Protein- and fiber-packed lentils make it a filling vegetarian meal. Go ahead and prep a double batch—leftovers keep for up to 5 days in the fridge or 3 months in the freezer.
Ingredients
Canola oil
1 tsp
Garlic
3 medium clove(s)
Fresh ginger
1 Tbsp
Fat free reduced sodium vegetable broth
4 cup(s)
Canned pumpkin puree
15 oz
Reduced fat coconut milk
14 fl oz
Dry lentils
1 cup(s)
Thai curry paste
1 Tbsp
Uncooked scallion(s)
2 medium
Fresh lime juice
1 Tbsp
Plain low fat Greek yogurt
4 Tbsp
Cilantro
2 Tbsp
Instructions
1
In a large heavy-bottom pot or Dutch oven, heat the oil over medium. Add the garlic and ginger and cook until fragrant, about 30 seconds, stirring constantly.
2
Add the stock, pumpkin, coconut milk, lentils, and curry paste. Increase heat to high and bring to a boil. Reduce heat and simmer, covered, until the lentils are tender, about 20 minutes. Stir in the scallions and lime juice.
3
Divide the soup among 4 bowls. Top with the yogurt and sprinkle with the cilantro.
4
Serving size: 1¾ cups soup and 1 tbsp yogurt
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