Tunisian Pumpkin and Lentil Soup
A warming and flavorful Tunisian-inspired soup with pumpkin, red lentils, and aromatic spices. Dairy-free and nut-free.
20m prep + 35m cook6 servings
DAIRY-freeNUTS-free
250 cal|12g protein|40g carbs|5g fat|10g fiber
Ingredients
- 2 tablespoons Olive oil
- 1 medium Onion
- 3 cloves Garlic
- 2 lbs Pumpkin
- 1 cup Red lentils
- 6 cups Vegetable broth
- 2 tablespoons Tomato paste
- 1 teaspoon Cumin
- 0.5 teaspoon Coriander
- 0.5 teaspoon Turmeric
- 1 teaspoon Harissa paste
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup Fresh cilantro
Instructions
- 1Heat olive oil in a large pot over medium heat.
- 2Add onion and garlic and sauté until softened, about 5 minutes.
- 3Add pumpkin, red lentils, vegetable broth, tomato paste, cumin, coriander, turmeric, and harissa paste. Season with salt and pepper. Bring to a boil.
- 4Reduce heat and simmer for 25-30 minutes, or until the lentils are tender and the pumpkin is soft.
- 5Use an immersion blender to blend the soup until smooth (optional).
- 6Stir in fresh cilantro before serving. Serve hot.
Allergy Disclaimer — Safe Plated Pte. Ltd.
This content is AI-generated by Safe Plated and is not medical advice. AI can make errors and may miss allergens or cross-contamination risks. Always read physical ingredient labels and verify allergen safety independently before preparing or consuming any food. Consult your allergist for guidance specific to your situation.
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