Recipe Review – Pumpkin and Red Lentil Soup

Note: these recipe reviews are my way of sharing recipes from other food bloggers and dietitians that I have tried myself and love!  The image(s) on this page are from my version.

Check out why I love this recipe below, as well as any tips or suggestions to boost the recipe’s nutritional content (as applicable), then scroll to the bottom of the post for the link to the full recipe from the source. Enjoy! 

Pumpkin & Red Lentil Soup

This Pumpkin & Red Lentil Soup 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 sauté 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 before serving.

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

Makes 4 servings

Time: 30 minutes

Want to make it? Click the link for the full recipe ? Pumpkin and Red Lentil Soup Recipe from Vincci Tsui, RD

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Join the Conversation

  1. Instead of canned pumpkin can we use fresh? If so how much

    1. I don’t see why not! You can swap 1:1.

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