Equipment
Ingredients
Soup Base
- 350 g red lentils, dry
- 425 g pumpkin puree
- 2 g ground turmeric
- 2 g smoked paprika
- 2 g ground coriander
- 1 g red pepper flakes
- ½ g ground cinnamon
- 15 ml olive oil
- 18 g salt
- 1180 ml water
Toppings and Finish
- 60 g pumpkin seeds
- 1 g cumin seeds
- 45 ml olive oil
- 1 red onion, chopped
- 1 lemon, juiced
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 469 kcal
- Protein
- 21 g
- Carbohydrates
- 65 g
- Fat
- 16 g
- Fiber
- 16 g
- Sugar
- 5 g
- Sodium
- 1925 mg
- Saturated Fat
- 3 g
- Monounsaturated Fat
- 10 g
- Polyunsaturated Fat
- 3 g
- Potassium
- 869 mg
- Calcium
- 120 mg
- Iron
- 7.6 mg
- Magnesium
- 106 mg
- Phosphorus
- 264 mg
- Zinc
- 4.1 mg
- Vitamin A
- 679 mcg
- Vitamin C
- 41 mg
- Vitamin E
- 2.9 mg
- Vitamin K
- 22 mcg
- Vitamin B6
- 0.4 mg
- Thiamin
- 0.42 mg
- Riboflavin
- 0.16 mg
- Niacin
- 1.6 mg
- Folate
- 164 mcg
- Water
- 366 g
Sources: USDA FoodData Central
Method
Place the red lentils, pumpkin purée, turmeric, smoked paprika, coriander, red pepper flakes, cinnamon, 15ml olive oil, 18g salt, and 1180ml water into the slow cooker.
Cover and cook on high for 4 hours (approximately 95°C/203°F) or on low for 6 hours until the lentils are tender.
Heat 15ml of olive oil in a small skillet over high heat.
Add the pumpkin seeds, cumin seeds, and a pinch of salt to the skillet and stir constantly for 2 to 3 minutes until the seeds are toasted.
Transfer the toasted seeds to a plate lined with paper towels to drain.
Add the remaining 30ml of olive oil to the skillet over high heat and sauté the chopped red onion with a pinch of salt for 8 minutes until browned.
Stir the browned onions, their cooking oil, and the lemon juice into the slow cooker.
Serve the soup in bowls and garnish each serving with the toasted pumpkin seeds.
Chef's Notes
- For an extra depth of flavor, toast the spices briefly in a dry pan before adding them to the slow cooker. This blooms their aromatic compounds.
- Adjust the amount of red pepper flakes to your personal heat preference. Start with less and add more if you desire a spicier soup.
- Don't skip browning the red onions; the caramelization adds a crucial layer of sweetness and complexity to the dish.
- For a smoother soup, you can use an immersion blender to partially or fully blend the soup after cooking, before adding the lemon juice and onions.
- The toasted cumin pepitas and browned red onions are essential for texture and flavor contrast. Prepare them while the soup is finishing in the slow cooker.
Storage
Refrigerator: 4 days — Store in an airtight container.
Freezer: 3 months — Thaw overnight in the refrigerator before reheating.
Reheating: Reheat in a saucepan over medium heat, adding a splash of water if the soup has thickened.
Troubleshooting
Soup is too thick
Cause: Red lentils absorb significant amounts of water during long cooking cycles.
Fix: Stir in 50ml increments of hot water until the desired consistency is reached.
Prevention: Follow the specified water measurements and do not exceed cooking time.
Lentils are still firm after 4 hours
Cause: Slow cooker temperature was too low or the lid was frequently removed.
Fix: Continue cooking on 'High' for 30-60 minutes.
Prevention: Ensure the slow cooker is set to 'High' and keep the lid sealed during the cook time.
Cultural Context
This soup draws inspiration from the rich culinary traditions of the Middle East and South Asia, where lentils and warming spices are staples. The use of pumpkin, while common in Western autumn dishes, adds a unique sweetness that complements the earthy lentils and aromatic spices, creating a fusion that is both comforting and globally inspired.
