Pumpkin Lentil Soup or Prosperity Soup is a treat for lunch, dinner or when you want to impress guests. This soup came about on New Year’s Eve, when the Italian tradition dictates that you need to eat lentils to ensure prosperity for the New Year. Health is Wealth! 

Pumpkin Lentil Soup: Health Boosting Goodness

This is an easy recipe for success with its gentle warming spices and health boosting ingredients. You stay satisfyingly full for hours, yet the actual soup is surprisingly lean. 

Complex carbohydrates with its lentils, fibre filled pumpkin, and spices that keep infections away (or at bay). What more could you want? 

Pumpkin Lentil Prosperity Soup
Serves 4
A soup that keeps you going for hours, with its nutritiously maxed ingredients and warming gentle species. A recipe for success for lunch, dinner and to impress guests.
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Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
276 calories
54 g
0 g
1 g
15 g
0 g
563 g
1148 g
13 g
0 g
0 g
Nutrition Facts
Serving Size
563g
Servings
4
Amount Per Serving
Calories 276
Calories from Fat 11
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 1148mg
48%
Total Carbohydrates 54g
18%
Dietary Fiber 21g
82%
Sugars 13g
Protein 15g
Vitamin A
511%
Vitamin C
32%
Calcium
11%
Iron
34%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 500 gram Pumpkin
  2. 180 gram Lentil
  3. 2 Table Spoons Olive oil
  4. 1 chopped Onion
  5. 1 sliced Leek
  6. 2 Celery stalks
  7. 2 Carrots chopped
  8. 1 crushed Garlic clove
  9. 1 chopped Ginger (approx 3-4 cm piece)
  10. 1 teaspoon Turmeric
  11. 1 teaspoon Cinnamon
  12. 2 teaspoon Harissa
  13. 1 pinch Saffron
  14. 1 Litre vegetable stock
  15. Salt and Peppar to taste
  16. Roasted Onion and Pumpkin Seeds to sprinkle
  17. 1 Table Spoon Greek Yoghurt (natural) if desired for each soup bowl.
Prepare
  1. Set the oven to 200 degrees celcius.
  2. Roughly chop up your pumpkin and pour 1 table spoon of olive oil on top.
  3. Add 1/2 teaspoon of turmeric, and 1/2 teaspoon of cinnamon to the pumpkin and spread on an oven tray.
  4. Chop the onion, leek, carrots and celery and set aside.
  5. Prepare your vegetable stock.
Cook
  1. Roast your pumpkin mix for approx 20 minutes in the over until soft.
  2. In a frying pan, gently fry your onion, carrots, celery, garlic and ginger for 5 minutes until they are soft and translucent.
  3. Add the saffron, 1/2 teaspoon of turmeric, 1/2 teaspoon of cinnamon and 2 teaspoons of Harissa.
  4. Now - add the pumpkins and throughly turn to incorporate the flavours.
  5. Add 1/2 of the vegetable stock and boil until it starts to bubble.
  6. Take a handheld food processor and mix until desired soup consistency.
  7. Add the lentils to your pumpkin soup.
  8. Incorporate the rest of the vegetable stock little by little until you get your preferred thickness (max 1/2 litre should do it).
Serve
  1. Serve your soup in bowl with roasted onion and pumpkin seeds on top. You can also add yoghurt for effect, and a gentler taste.
  2. Enjoy the soup with some whole grain crusty bread!
Notes
  1. This is a soup that can be varied in quantity and if you need to convert from metic try this site: Cooking Ingredients Conversion (http://www.convert-me.com/en/convert/cooking/).
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calories
276
fat
1g
protein
15g
carbs
54g
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