Pumpkin & Red Lentil Soup

Lunch Prep 101: Your Go-to Guide for the Workweek

November 14, 2019

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This recipe from Registered Dietitian Vinnci Tsui comes together in about 30 minutes and has all the delicious flavours and spices you're looking for in a fall soup. Using pumpkin adds a boost of nutrition, and lentils add protein to make this a complete balanced meal. 

To make, you'll saute onions in oil until translucent, followed by garlic and spices, stirring to coat. Then, you'll add the remaining soup ingredients, bring to a boil and simmer for 20 minutes. Ta-da! 

What you'll need:
  • 2 tbsp olive oil

  • 1 small onion

  • 1-2 cloves garlic

  • 1/2 tsp ground cinnamon

  • 1/4 tsp ground ginger

  • 1/4 tsp ground nutmeg

  • 1 796 ml can pumpkin puree

  • 1/2 cup red lentils

  • 2 tbsp maple syrup

  • 4 cups low sodium vegetable broth

  • 1/2 cup plain Greek yogurt

  • optional topping: toasted pumpkin seeds for garnish

  • salt and pepper, to taste

Get the full recipe and instructions from Vincci Tsui, RD here.

Servings: 
Ready in: 
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