Directions:
- Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and garlic to pan; sauté 4 minutes. Stir in 3 cups broth, lentils, and next 4 ingredients (through red pepper); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until lentils are tender. Place the lentil mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Return lentil mixture to pan over medium heat. Add remaining 1/2 cup broth, 1 cup water, and pumpkin to pan; cook 3 minutes or until thoroughly heated. Stir in ginger and lemon juice. Ladle 1 1/2 cups soup into each of 4 bowls; top each serving with about 2 teaspoons yogurt, 1 tablespoon pumpkinseeds, and 1 tablespoon cilantro.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1503.88 Kcal (6296 kJ) | ||
| Calories from fat | 266.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 29.66g | 46% | |
|---|---|---|---|
| Cholesterol | 11.37mg | 4% | |
| Sodium | 5086.41mg | 212% | |
| Potassium | 4019.09mg | 86% | |
| Total Carbs | 246.94g | 82% | |
| Sugars | 36.91g | 148% | |
| Dietary Fiber | 77.72g | 311% | |
| Protein | 73.65g | 147% | |
| Vitamin C | 52.8mg | 88% | |
| Vitamin A | 1.8mg | 61% | |
| Iron | 27.4mg | 152% | |
| Calcium | 456.5mg | 46% | |
| Amount Per 100 g | |||
| Calories | 87.36 Kcal (366 kJ) | ||
| Calories from fat | 15.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.72g | 46% | |
|---|---|---|---|
| Cholesterol | 0.66mg | 4% | |
| Sodium | 295.48mg | 212% | |
| Potassium | 233.47mg | 86% | |
| Total Carbs | 14.34g | 82% | |
| Sugars | 2.14g | 148% | |
| Dietary Fiber | 4.51g | 311% | |
| Protein | 4.28g | 147% | |
| Vitamin C | 3.1mg | 88% | |
| Vitamin A | 0.1mg | 61% | |
| Iron | 1.6mg | 152% | |
| Calcium | 26.5mg | 46% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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