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I support people on their journey to wellness through nutrition and lifestyle coaching! I am passionate about teaching people how lifestyle choices can be fun, inspiring and positively affect all aspects of their lives. I love guiding people to wellness one meal at a time!! I am also a passionate mama, a yogi and I love to cook!

Monday, October 17, 2011

Creamy Fall Harvest Soup

This soup has it all, not only is it super healthy it also is a crowd pleaser. It is so creamy and delicious. It is a great soup to enjoy this time of year when you can get all of the local goods! 

Here are some of the soup’s highlights; 
Turmeric - powerful anti-inflammatory, antioxidant 

Butternut squash - high in vitamins A and C, high fiber and a whack of antioxidants. Great source of slow digesting carbs for optimal fuel!

Pumpkin - low in calories and high in fiber. Great source of vitamins A and C. Fresh pumpkin is also notably high in carotenoids which are powerful antioxidants

Red Lentils - Lentils are a great source of folate; important for cell division - especially critical for pregnant ladies or those trying to conceive. They are also a great source of vegetarian protein and have a whole lotta dietary fiber to keep your bowels happy 

  • 2 tbsp of olive oil 
  • 1 large onion, chopped
  • 4 small garlic cloves 
  • 2 cups of roasted butternut squash (or 1/2 of a large squash)
  • 1 cup pumpkin (i used fresh roasted but canned will work well)
  • 10 cups of water
  • 1 tsp of turmeric 
  • 1/2 cup red lentils
  • Sea salt to taste 

Optional - top with a few lightly toasted pumpkin seeds 

To Roasted Butternut Squash
1. Cut squash in half.
2. Remove seeds (as seen in picture below)
3. Place face down on a cookie sheet
4. Bake in a preheated oven at 350F for about an hour or until cooked. 

Soup Preparation 
1. Over medium heat, add onions and olive oil to your pot and cook for about 5 minutes until onions are softened. 
2. Add garlic (I love to use the fine grater in the picture below to make garlic into a paste which helps to evenly disperse garlic flavour! It is one of my favourite kitchen tools...also great for making lemon zest) and cook for 1 more minute
3. Add red lentils, turmeric, water (or broth), sea salt, pumpkin and squash. 
4. Bring to a soft boil and then simmer for 20 minutes or until lentils are cooked. 
5. Ladle soup into your high powered blender or food processor and process until smooth!
6. Enjoy with lightly toasted pumpkin seeds on top!

Please share: What are your favourite fall harvest veggies?? And how do you like to enjoy?


  1. My faves are pretty much all that you've listed. Currently obsessed with roasted butternut squash.

  2. So am I Meghan....so am I :O) Cant get enough butternut squash lately.