Creamy Pumpkin & Red Lentil Soup

A bowl of fall nourishment.

It’s beautiful for fall, easy to make, and gives you a natural opportunity to talk about nourishing the body with whole foods.

Ingredients

• 1 tbsp extra-virgin olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 tsp grated fresh ginger
• 1 tsp turmeric
• 1 tsp cumin
• 1 cup red lentils, rinsed
• 2 cups pumpkin purée
• 4 cups vegetable broth
• 1 cup unsweetened coconut milk
• Salt and pepper, to taste
• Juice of ½ lemon
• Pumpkin seeds, for topping
• Fresh parsley or cilantro

Directions

1. Sauté onion in olive oil for 4–5 minutes.
2. Add garlic, ginger, turmeric and cumin; cook for 30 seconds.
3. Add lentils, pumpkin and broth.
4. Simmer for about 20–25 minutes, until the lentils are tender.
5. Stir in coconut milk and lemon juice.
6. Blend until creamy, if desired.
7. Top with pumpkin seeds and fresh herbs.

Lentils provide plant-based protein and fibre, pumpkin adds carotenoids, pumpkin seeds contribute magnesium and healthy fats, and warming spices bring plenty of flavour without needing a lot of added sugar or salt.

This creamy Pumpkin & Red Lentil Soup is one of my favourite ways to embrace the season while filling the body with nourishing whole foods.