Description
This hearty Pumpkin-Lentil Soup combines nutritious lentils, creamy pumpkin, and flavorful beans in a comforting and wholesome dish. Perfect for a cozy meal, it features a balanced blend of spices and fresh spinach for added color and nutrition.
Ingredients
Scale
Broth and Base
- 3 cups water
- 3 cups reduced-sodium chicken broth
Legumes and Vegetables
- 2/3 cup dried lentils, rinsed
- 1 can (15 ounces) pinto beans, rinsed and drained
- 1 can (15 ounces) black beans, rinsed and drained
- 1 can (15 ounces) pumpkin
- 5 cups fresh spinach, lightly packed
Seasonings and Flavorings
- 2 large garlic cloves, minced
- 1 tablespoon ground cumin
- 2 teaspoons dried oregano
- 1/2 cup mild salsa
- 1/2 teaspoon salt
Instructions
- Boil the base ingredients: In a 6-quart stockpot, combine the water, reduced-sodium chicken broth, dried lentils, minced garlic, ground cumin, and dried oregano. Bring the mixture to a boil over medium-high heat.
- Simmer the lentils: Cover the pot and cook over medium heat until the lentils are tender, approximately 20-25 minutes. This allows the lentils to absorb flavors and soften perfectly.
- Add beans, pumpkin, and salsa: Stir in the rinsed pinto beans, black beans, canned pumpkin, mild salsa, and salt until well blended. Bring the soup back to a boil.
- Simmer to blend flavors: Reduce the heat to maintain a gentle simmer. Cook uncovered for 20 minutes while stirring occasionally, allowing all the flavors to marry and the soup to thicken slightly.
- Wilt the spinach: Stir in the fresh spinach and cook until it wilts, which takes about 3-5 minutes. This final step adds a fresh, vibrant touch to the soup.
Notes
- Use reduced-sodium chicken broth to keep the salt content moderate and allow better control over seasoning.
- Rinse dried lentils thoroughly to remove any impurities before cooking.
- For a vegetarian version, substitute chicken broth with vegetable broth.
- You can adjust the amount of salsa depending on your preferred spice level and flavor intensity.
- To make it vegan, replace chicken broth with vegetable broth and ensure the salsa contains no animal-derived ingredients.
- Leftover soup stores well in the refrigerator for up to 4 days and freezes nicely for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 50 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Keywords: pumpkin lentil soup, healthy soup, bean soup, vegetarian-friendly, hearty soup, fall recipe, high-protein soup
