Chilean lentil and pumpkin soup is soaked lentils simmered for about 50 minutes in vegetable broth with leek softened slowly in olive oil, cubes of yellow squash, and an optional touch of grated ginger and a clove, seasoned with salt and pepper. It takes 30 minutes of preparation plus overnight soaking and 50 minutes of cooking, and serves 4.
A comforting soup for cold days, rich in plant protein and B vitamins.
How to Make Lentils with Pumpkin?
Check the package to see whether the lentils need soaking. A little ginger and a clove during cooking add a lovely spiced note.
Nutritional Information
Each serving of lentil and pumpkin soup contains approximately 280 calories, 45 g of carbohydrates, 8 g of protein, 8 g of fat, 12 g of fiber, 6 g of sugars, 0 mg of cholesterol, and 700 mg of sodium. These values are estimates and may vary depending on ingredients and portion sizes.
Homemade Chilean Lentil and Pumpkin Soup Recipe
Preparation: 30 minutes (plus overnight soaking)
Cooking: 50 minutes
Servings: 4
Ingredients
- 400 g of yellow squash or pumpkin
- 300 g (1½ cups) of lentils
- 2 tablespoons of olive oil
- 1 liter (4¼ cups) of vegetable broth
- 1 leek
- ½ teaspoon of grated ginger
- 1 clove (optional)
- Fine salt
- Black pepper
Instructions
- Cover the lentils with cold water and soak overnight, about 12 hours. Rinse and drain. Clean the leek, removing the green part, outer layer, and roots, and slice it very thin. Peel the squash and cut into 2 to 3 cm (1 inch) cubes. Peel and grate the ginger.
- Heat the olive oil in a large pot over medium heat, add the leek, lower the heat, and cook for 8 to 10 minutes, stirring occasionally. Add the squash and cook 5 more minutes, stirring. Add the lentils and the broth, the ginger and clove if using, and season with salt and pepper.
- Stir, cover, and cook over low heat for about 50 minutes or until everything is tender. Adjust the seasoning and serve very hot, topped with fresh cilantro if you like, with pan amasado or marraqueta.
Additional Tips
Use leek
Leek adds a subtler, more elegant note than onion and caramelizes slowly into a sweet base.
Add warm spices
Ginger aids digestion of legumes, and a clove adds warmth and complexity.
Keep a gentle simmer
A rolling boil breaks the lentil skins before the centers cook; low, steady heat gives a buttery texture.
| Original ingredient | Substitute | Ratio | Flavor note |
|---|---|---|---|
| Brown lentils | Red lentils | 300 g | 15 to 20 minutes, creamier |
| Vegetable broth | Water and a bay leaf | 1 liter | Lighter |
| Yellow squash | Butternut squash | 400 g | Sweeter |
| Ginger | Cumin | ½ teaspoon | Earthier |
Frequently Asked Questions (FAQs)
1. Can I use red or split lentils?
Yes, but they cook in just 15 to 20 minutes and fall apart, giving a cream rather than a brothy soup.
2. Is vegetable broth required?
No, but it adds depth. With water, compensate with a good sofrito and an extra bay leaf.
3. How do I keep the lentils from getting mealy?
Keep the heat low and steady. A violent boil breaks the skins before the centers are cooked.
4. Can I freeze it?
Yes, for up to 3 months. Bring it to a quick boil and stir well when reheating.
Can Lentils Replace Meat?
Lentils are rich in protein, fiber, vitamins, and minerals, making them an excellent partial or full alternative to meat.
Did You Know?
Lentil cultivation is linked to the origins of agriculture in Asia Minor some 8,000 to 9,000 years before our era, in the Neolithic.
How to adapt this recipe to a vegan or vegetarian version?
How to adapt this recipe to a gluten-free version?
How to adapt this recipe to a keto (ketogenic) version?
Recommended
- Creamy Lentil Soup Recipe
- Chilean Pumpkin Cream Soup Recipe
- Chilean Lentils with Quinoa Recipe
- Homemade Amasado Bread Recipe
