15 Feb Moroccan Red Lentil & Pumpkin Pear Soup

A quick winter weeknight meal that will warm your core and nourish your soul. I always have some pre-made spice mixes on hand from The Essential Ayurvedic Cookbook and “Moroccan Spice” is a favorite. It adds instant depth to any recipe to create an exotic culinary treat.

Pumpkin is loaded with vitamin A and a good source of vitamin C, potassium, copper, manganese, vitamin B2, vitamin E and Iron. It’s a good source of fiber and rich in anti-oxidants. Pumpkin’s demulcent qualities and soluble fiber content softens stools, while insoluble fiber adds bulk and can relieve constipation. From an Ayurvedic perspective, pumpkin is cold, dry, light and sweet. It is balancing to pitta. It moves energy downward and nourishes muscles, strengthens the liver, relieves tension, relaxes the mind. In this recipe, I have added warming spices to make the dish balancing to all doshas.

Red lentils are high in fiber and complex carbohydrates, while low in fat. They are a good source of protein, potassium, folate, iron and manganese. From an Ayurvedic perspective, red lentils are heavy, dry, cold and astringent. They balance pitta and kapha. They are satiating, strengthening and nourishing. Cooked in a soup, with ghee and warming spices, makes the dish balancing to all constitutions.

Moroccan Red Lentil & Pumpkin Pear Soup
Serves 4

Ingredients:
2 tablespoons ghee
½ onion, peeled, chopped
1 tablespoon Moroccan Spice Mix (from The Essential Ayurvedic Cookbook)
1 teaspoon ginger root, peeled, minced
1 clove garlic, pressed
1 teaspoon fresh lemongrass, finely chopped (optional)
1 teaspoon Himalayan salt
¼ teaspoon pippali
1 Bosc pear, peeled, cored, chopped
1 14-ounce can pumpkin purée
½ cup red lentils (Masoor Dal)
4 cups water
Fresh squeezed lime juice
Chopped cilantro (optional garnish)

Instructions:

In a medium saucepan, warm the ghee over medium heat. Add the onion, Moroccan spice, ginger, garlic, lemongrass, salt and pippali and sauté until onions are translucent (about 5 minutes).

Add the pear, pumpkin, lentils and water. Increase heat to high and bring to a boil. Reduce heat, simmer uncovered for 20 minutes until lentils are soft and have lost their shape.

Season to taste with salt, pepper and fresh squeezed lime juice.

Optional Garnish: chopped cilantro, chopped hazelnuts, goat cheese, pumpkin seeds

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