/tags/soup/ Recent content in Soup on Werk Space Hugo en Thu, 06 Aug 2026 14:39:17 +0000 /blog/2025/10/23/red-lentilpumpkin-soup/ Thu, 23 Oct 2025 00:00:00 +0000 /blog/2025/10/23/red-lentilpumpkin-soup/ <h1 id="red-lentilpumpkin-soup">Red Lentil–Pumpkin Soup</h1> <h2 id="about">About</h2> <p>A warm, comforting red lentil and pumpkin soup that is naturally <strong>EAT–Lancet aligned</strong>, high in fiber, low in saturated fat, and rich in anti-inflammatory spices.<br> This unified recipe includes:</p> <ul> <li><strong>Classic version</strong></li> <li><strong>EAT–Lancet optimized version</strong></li> <li><strong>Longevity / anti-aging enhancements</strong></li> </ul> <p>All variations share the same core flavor profile.</p> <hr> <h2 id="servings">Servings</h2> <p>6–8 servings</p> <hr> <h2 id="ingredients">Ingredients</h2> <h3 id="base-ingredients-same-for-all-versions">Base Ingredients (Same for All Versions)</h3> <ul> <li>1 tablespoon olive oil</li> <li>1 yellow onion, diced</li> <li>4 cloves garlic, minced</li> <li>1 tablespoon garam masala</li> <li>1 teaspoon ground cinnamon</li> <li>1/8 teaspoon cayenne pepper (or more to taste)</li> <li>1 1/2 cups red lentils, rinsed</li> <li>15-ounce can pure pumpkin purée</li> <li>2 tablespoons maple syrup</li> <li>6 cups vegetable broth</li> <li><strong>Salt:</strong> <ul> <li>Classic: <strong>1 tablespoon</strong></li> <li>EAT–Lancet Option: <strong>1–2 teaspoons</strong></li> </ul> </li> </ul> <h3 id="optional-final-seasonings">Optional Final Seasonings</h3> <ul> <li>1 tablespoon olive oil (Classic)</li> <li>2 teaspoons maple syrup</li> <li>1 teaspoon garam masala</li> <li>1/4 teaspoon cinnamon</li> <li><strong>Pepitas</strong> (green, shelled pumpkin seeds), for topping</li> <li><strong>Fresh lemon juice</strong> (1–2 teaspoons per bowl)</li> <li>Chopped cilantro or parsley</li> </ul> <h3 id="optional-eatlancet-enhancements">Optional EAT–Lancet Enhancements</h3> <ul> <li>Add <strong>2 cups chopped vegetables</strong> (spinach, bell pepper, carrot, tomato)</li> <li>Use <strong>reduced-sodium vegetable broth</strong></li> <li>Reduce total added oil by <strong>½–1 tablespoon</strong></li> </ul> <h3 id="optional-longevity-enhancements-anti-aging">Optional Longevity Enhancements (Anti-Aging)</h3> <ul> <li>Stir <strong>¼ teaspoon turmeric</strong> + a pinch of black pepper into the soup at the end</li> <li>Add <strong>fresh lemon juice</strong> before serving</li> <li>Add a handful of <strong>spinach</strong> directly into the hot soup — it wilts instantly</li> <li>Top with <strong>pepitas</strong> for magnesium, zinc, and anti-aging fats</li> <li>Add <strong>cilantro</strong> for polyphenols</li> </ul> <hr> <h2 id="preparation-slow-cooker">Preparation (Slow Cooker)</h2> <ol> <li>Heat olive oil in a skillet over medium heat.</li> <li>Add onion and cook 2–3 minutes, until slightly softened.</li> <li>Add garlic, garam masala, cinnamon, and cayenne; sauté 1–2 minutes until fragrant.</li> <li>Transfer the mixture to a slow cooker.</li> <li>Add rinsed lentils, pumpkin purée, maple syrup, broth, and salt (see Classic vs EAT–Lancet amounts).</li> <li>Cover and cook on <strong>LOW for 6–8 hours</strong> or <strong>HIGH for 4–5 hours</strong>, until lentils are soft.</li> <li>Stir well. Adjust consistency with broth or water if needed.</li> <li>Add optional longevity enhancements (lemon, turmeric, spinach, pepitas).</li> <li>Taste and adjust seasoning.</li> </ol> <hr> <h2 id="serve">Serve</h2> <p>Serve warm and top with:</p>