I know it's not pumpkin season right now, but this soup is just great any time of the year. A humble pumpkin and lentils together can make a soup full of flavor, protein, vegetables, lots of nutrition and when paired with a slice of fresh sourdough bread, you get an absolutely perfect lunch that not only you, but your kids will love.
At least in our house, along with white bean soup, it is one of my son's favorite soups. But he just calls it "pumpkin soup", because this version is the best for our taste... The lemon flavor combined with balsamic vinegar makes the soup wonderfully refreshing, the lentils are filling and the marjoram adds "that extra touch". A perfectly balanced symphony of flavors, I would say.
What kind of pumpkin to use for creamy pumpkin soup?
My favorite is butternut squash! It has a lovely sweet flavor and delicate texture. It does need to be peeled, but the flavor will fully reward you. But the Hokkaido pumpkin is the most commonly used for soups, and I'm guessing you have it the most often of all the pumpkins in your house. The Hokkaido pumpkin is probably the most widely used and best known pumpkin for soups. Its big benefit is that it doesn't need to be peeled. Just scoop out the pumpkin seeds, cut the flesh up and pop it in the pot. I still recommend cutting out at least the ugly parts and ideally straining the soup through a coarse sieve at the end.
Is it necessary to pre-roast the pumpkin for the soup?
Some would claim that the best pumpkin soup is made from roasted pumpkin. But roasting the pumpkin is certainly not necessary. Roasting concentrates the flavor of the pumpkin, evaporates some of the water and creates delicious bits with extra concentrated flavor. But if you are in a hurry or don't want to clean the baking sheet, just add the diced pumpkin directly to the roasted onions in the pot. You'll still have an absolutely delicious soup. I usually do it that way too, which is why I don't roast the pumpkin in this recipe.
How to flavor pumpkin soup?
You may have already read in the beginning of the article that I consider the combination of lemon, balsamic vinegar and marjoram to be a symphony of delicious flavors. Well, I dare say that these three ingredients are irreplaceable and make the soup PERFECT! You can try substitute ginger - try lemongrass, turmeric, cumin, ground coriander seeds or fenugreek.
Are red lentils good for you?
Red lentils are classified as a legume, so they contain a lot of fiber and protein, which makes them very filling. Besides, it is also a great source of iron, selenium, phosphorus and zinc. Red lentils are sold unpeeled and peeled. Unpeeled red lentils have a higher fiber content thanks to the retained hull and are perfect for salads or soups, where they add a delicate texture similar to green or brown lentils.
The peeled red lentils are dehulled and suitable for young children. Once cooked, they are soft and are perfect for creamy soups or as a base for spreads. In this recipe, we will use peeled red lentils, which will add protein to the soup, making it suitable as a lunch soup for everyone.
Is it necessary to pre-soak the red lentils?
Peeled red lentils are usually cooked very quickly (about 15 minutes). However, soaking will increase the absorption of nutrients and reduce the cooking time by about half. Therefore, I recommend soaking even such small lentils for at least two hours. Ideally in water with a splash of apple cider vinegar, which helps release the Phytic acid in the lentils. This will make the soup even healthier!
What to serve creamy pumpkin and red lentil soup with?
This soup (like all cream soups) tastes best with sourdough bread! If you're looking for sourdough bread inspiration, I've compiled a short list of my top favorites.
How to make creamy pumpkin and red lentil soup?
Prepare pumpkin: Cut the pumpkin in half, scoop out the seeds with a spoon and peel or remove the unattractive parts of the peel if necessary. Then cut the pumpkin flesh into cubes.
Fry the diced large onion in the oil until translucent. Add the garlic, the diced pumpkin, salt, pepper, ground dried or freshly grated ginger and fry for about 2 minutes. Then add the rinsed peeled red lentils and 1 tsp of balsamic vinegar.
Add the vegetable broth and cook until softened, about 20 minutes. Season the soup with the grated zest of half a lemon and approximately 2 tbsp lemon juice. Finally, blend the soup with an immersion blender until smooth, sprinkle with marjoram and just stir and heat through.
A spoonful of sour cream and a piece of toasted sourdough bread are ideal additions to the soup.
How to store creamy pumpkin and red lentil soup?
The pumpkin soup will keep in the fridge in an airtight container for about 5 days. You can also freeze the soup, but in that case omit the cream. Always reheat only as much soup as you can eat, ideally in a pot on the stove on a lower setting. Add a little water to the soup as it heats, stirring constantly from the bottom. Thick soups like this pumpkin soup tend to burn easily.
TIPS:
- instead of pumpkin you can use orange sweet potatoes, carrots or their combinations with pumpkin
- I DO NOT RECOMMEND adding any celery to the soup, because it always change the taste of the soup a lot
- instead of vegetable broth, you can also use mild poultry (chicken) broth or bone broth
- instead of sour cream you can also add heavy cream or its alternative (soy, oat or coconut cream) or replace part of the broth with milk
Recipe
Recipe for 6-8 servings
Creamy pumpkin and red lentil soup
Ingredients:
- 1 medium Hokkaido pumpkin or smaller butternut squash
- 1 large onion, diced
- 2 cloves of garlic, sliced
- 1/2 tsp ground ginger or fresh, finely chopped ginger
- 1 tsp balsamic vinegar
- 100 g peeled red lentils, rinsed
- 1,2 l vegetable stock
- finely grated zest of 1/2 lemon
- 2 tbsp lemon juice
- 0,5 tsp dried marjoram
- sour cream for serving
Instructions:
- Prepare pumpkin: Cut the pumpkin in half, scoop out the seeds with a spoon and peel or remove the unattractive parts of the peel if necessary. Then cut the pumpkin flesh into cubes.
- Fry the diced large onion in the oil until translucent.
- Add the garlic, the diced pumpkin, salt, pepper, ground dried or freshly grated ginger and fry for about 2 minutes.
- Then add the rinsed peeled red lentils and 1 tsp of balsamic vinegar. Add the vegetable broth and cook until softened, about 20 minutes.
- Season the soup with the grated zest of half a lemon and approximately 2 tbsp lemon juice.
- Finally, blend the soup with an immersion blender until smooth, sprinkle with marjoram and just stir and heat through.
- A spoonful of sour cream and a piece of toasted sourdough bread are ideal additions to the soup.
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