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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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The hearty crunch of pumpkin seed adds wonderful contrast to this rich, creamy soup. Ingredients:
2 teaspoons canola oil |
1 cup chopped onion |
1 teaspoon minced garlic |
3 1/2 cups organic vegetable broth, divided |
1 cup dried small red lentils |
1 teaspoon ground cumin |
1/4 teaspoon salt |
1/4 teaspoon ground cinnamon |
1/8 teaspoon ground red pepper |
1 cup water |
3/4 cup canned pumpkin |
1 tablespoon grated peeled fresh ginger |
1 tablespoon fresh lemon juice |
3 tablespoons plain low-fat yogurt |
1/4 cup unsalted pumpkinseed kernels, toasted |
1/4 cup chopped fresh cilantro |
Directions:
1. 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.
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