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Pumpkin Squash Soup Recipe

This high protein Lentil & Pumpkin Squash Soup Recipe is hearty, cozy and creamy soup, perfect for a fall day!
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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Course Soup
Servings 3 servings
Calories 127 kcal

Equipment

  • Immersion Blender or Food Processor / Regular Blender
  • Large Pot

Ingredients
  

  • 1 tbsp olive oil
  • 1 medium white onion diced
  • ½ inch fresh ginger grated
  • 1 medium clove garlic grated
  • ½ medium raw butternut squash or pumpkin cubed // if using a pumpkin, use only about the same size as half a butternut squash, as pumpkins can be much larger
  • ¼ cup dry red lentils
  • 1½ cups vegetable broth
  • cayenne pepper optional
  • fresh thyme optional
  • ½ tsp pink salt

Optional Toppings

  • black pepper
  • pinch of nutmeg or pumpkin pie spice
  • sprinkle of brown sugar
  • lemon juice

Instructions
 

  • Cut the pumpkin or squash in half. Remove the pumpkin seeds and set aside on a paper towel. Cube the rest of the squash into medium cubes. Smaller pieces will make for easier roasting.
  • Turn the oven to 375 F, and place the squash or pumpkin cubes on a baking tray lined with parchment paper (or oiled).
  • Put the squash in the preheated oven for an hour to roast. It should be very soft and able to be easily pricked by a fork when it's done (about 30-40 minutes).
  • Once the squash is ready, warm up a large pot on the stove to medium heat.
  • Add the oil. Once it's hot, add in the onion, garlic, and ginger. Sautee until the onions are tender, for a couple minutes.
  • Add in the butternut squash, and sautee this for another couple minutes.
  • Then add in the rest of the ingredients (as well as the cayenne and thyme, if using). Turn the heat to medium-low for about 20 minutes, until the lentils are very soft.
  • Once the lentils are soft and able to be squished easily, use a handheld blender to blend together the squash mixture until it is a soup. If fresh thyme is in the pot, then remove it before blending.
  • Bring the mixture to a boil by turning the heat to high, constantly stirring.
  • Once this boils, remove it from the heat.
  • Pour into serving dishes and serve warm, topping with the optional ingredients listed above.

Notes