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Caribbean Pumpkin Lentil Soup

Gluten free, vegan lentil soup that's hearty and delicious
Course Soup
Cuisine Caribbean
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 328kcal
Author Charla

Ingredients

  • 1 medium pumpkin or butternut squash cubed, peeled and seeds removed (save the seeds)
  • 200 g red lentils washed
  • 4 tsp coconut oil
  • 1 medium sized onion sliced
  • 1 tsp of fresh thyme
  • 1 tbsp of ginger grated
  • 2 garlic cloves chopped
  • 700 ml of vegetable stock see post
  • 1 can of full fat coconut milk
  • 1 tsp himalayan pink salt
  • ½ tsp of chilli flakes
  • ½ tsp palm sugar optional
  • ½ tsp black pepper
  • 1 scotch bonnet or chilli

Instructions

  • On low heat the coconut oil in a non stick saucepan and proceed to sautee the onions and garlic until golden.
  • Pour in the vegetable stock into the saucepan.
  • Stir in the ginger, thyme, chilli flakes, black pepper, pink salt, pumpkin and lentils (in that order) and bring to the boil.
  • Reduce the heat to medium and pour in the coconut milk and add the whole scotch bonnet.
  • Cover the saucepan and simmer for 20 minutes until the lentils and pumpkin have tenderised.
  • Use a slotted spoon to remove the scotch bonnet/chilli from the pot and discard
  • Meanwhile clean off the flesh from the seeds and rinse them thoroughly.
  • Pat them dry with a paper towel.
  • Preheat a small frying pan and toast the seeds, they will begin to pop and look golden once done.
  • Remove the soup mixture from the saucepan and transfer into a blender.
  • Pulse the mixture into a smooth consistency
  • Sprinkle with palm sugar and toasted pumpkin seeds prior to serving.

Nutrition

Calories: 328kcal | Carbohydrates: 59g | Protein: 17g | Fat: 5g | Saturated Fat: 4g | Sodium: 1295mg | Potassium: 1674mg | Fiber: 18g | Sugar: 14g | Vitamin A: 29458IU | Vitamin C: 40mg | Calcium: 108mg | Iron: 7mg