Red Lentil-pumpkin Soup

2 teaspoons of canola oil 1 cup of chopped onion 1 teaspoon of minced garlic 3 ½ cups of organic vegetable broth (divided) 1 cup of dried small red lentils 1 teaspoon of ground cumin ¼ teaspoon of salt ¼ teaspoon of ground cinnamon ⅛ teaspoon of ground red pepper


– 1 cup of water – ¾ cup of canned pumpkin – 1 tablespoon of grated fresh ginger – 1 tablespoon of fresh lemon juice – 3 tablespoons of plain low-fat yogurt – ¼ cup of toasted unsalted pumpkinseed kernel – ¼ cup of chopped fresh cilantro


Heat a large pot over medium-high heat and add the canola oil.

Add chopped onion and minced garlic to the pot and cook for about 4 minutes until they soften. 

Pour in 3 cups of vegetable broth, add lentils, ground cumin, salt, cinnamon, and ground red pepper. Bring it to a boil. 

Cover the pot, reduce the heat, and let it simmer for about 10 minutes until the lentils become tender. 

Transfer the mixture to a blender. Remove the middle part of the blender lid to let steam escape.  

Secure the lid and cover the opening with a clean towel to avoid splatters. Blend until smooth. 

Pour the blended mixture back into the pot over medium heat. Add the remaining ½ cup of broth, 1 cup of water, and canned pumpkin. Cook for about 3 minutes until heated through.