Low Sodium Pumpkin Lentil Soup with Walnut Pesto

Total time50 min

Prep time15 min

Cook time35 min

Low Sodium Pumpkin Lentil Soup with Walnut Pesto

About Fig

Fig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.

Learn more →

Ingredients

4 servings

For the soup

2 tbsp extra-virgin olive oil
Private Selection Italian Extra Virgin Olive Oil
Bertolli Extra Virgin D'Italiia Olive Oil 16.9oz
Extra Virgin Olive Oil FIELD DAY OLIVE OIL EXTRA VIRGIN Olitalia Extra Virgin Olive Oil
See all
1 medium yellow onion, diced
4 garlic cloves, minced
1 tbsp fresh ginger, grated
1 ½ tsp ground turmeric
1 tsp ground cumin
½ tsp ground coriander
¼ tsp cayenne pepper
1 cup red lentils, rinsed
1 can (15 oz) pumpkin purée
4 cups low-sodium vegetable broth
1 can (13.5 oz) full-fat coconut milk
1 tsp salt, plus more to taste
Chef's tip
Season to taste - salt substitutes can taste bitter in larger amounts, so start with less.
½ tsp black pepper

For the walnut pesto

1 cup fresh basil leaves, packed
½ cup raw walnuts
1 garlic clove, roughly chopped
3 tbsp extra-virgin olive oil
1 tbsp lemon juice
¼ tsp salt
Chef's tip
Season to taste - salt substitutes can taste bitter in larger amounts, so start with less.

For serving

2 tbsp toasted pumpkin seeds (optional)

Instructions

1
Heat 2 tbsp olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the onion and cook, stirring occasionally, until softened and translucent, about 5 minutes.
2
Add the minced garlic and grated ginger and cook, stirring constantly, until fragrant, about 1 minute. Watch closely so the garlic does not brown.

Want the full recipe?

Create a Fig account for step-by-step instructions, access to our full recipe library, and more!