Winter warmer: Roasted Pumpkin, Carrot & Red Lentil Soup with Caramelized Onions

This soup is creamy, satisfying, and packed with complex flavors. Roasting the vegetables first concentrates their sweetness, which eliminates the need for any added sugar or sweeteners. This soup has both flavour and nutritional science in mind.

Yield: 4 portions

Prep time:15 minutes

Cook time: 45 minutes

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Ingredients

For the Roasted Vegetables:

* 1 lb (450g) pumpkin or butternut squash, peeled and cut into 1-inch cubes

* 2 large carrots (approx. 200g), peeled and cut into 1-inch chunks

* 1 tbsp olive or avocado oil

* ½ tsp smoked paprika

* Salt and black pepper to taste

For the Caramelized Onions:

* 1 large yellow onion, thinly sliced

* 1 tbsp olive oil

* A pinch of salt

For the Soup Base:

* ¾ cup (150g) dry red lentils, rinsed

  * One handful of raw cashews

* 4 cups (1 liter) low-sodium vegetable broth

* 2 cloves garlic, minced

* 1 tsp ground cumin (optional)

* ½ tsp ground turmeric (optional, but great for anti-inflammatory benefits)

* A pinch of cayenne pepper (optional)

For Garnish (optional):

* A dollop of plain Greek yogurt or a drizzle of coconut milk

* Fresh chopped parsley or cilantro

* Toasted pumpkin seeds (pepitas)

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Instructions

1. Preheat your oven to 400°F (200°C). Toss the pumpkin and carrot cubes with 1 tbsp of oil, smoked paprika, salt, and pepper. Spread them in a single layer on a baking sheet. Roast for 25-30 minutes, or until tender and slightly caramelized at the edges.

2. While the vegetables are roasting, heat 1 tbsp of oil in a large soup pot or Dutch oven over medium-low heat. Add the sliced onions and a pinch of salt. Cook slowly, stirring occasionally, for 15-20 minutes until they are deeply golden brown, soft, and sweet. **Do not rush this step;** low and slow is the key.

3. Once the onions are caramelized, add the minced garlic, cumin, and turmeric (if using) to the pot. Cook for 1 minute until fragrant. Add the raw cashews, rinsed red lentils and vegetable broth. Bring to a boil, then reduce heat to a simmer. Let it cook, uncovered, for about 15 minutes.

4. Add the roasted pumpkin and carrots to the pot. Use an immersion (stick) blender to puree the soup until completely smooth. Alternatively, you can carefully blend the soup in batches in a stand blender.

5. Return the soup to the pot if needed and warm it through. Taste and adjust seasoning with more salt and pepper as needed. If the soup is too thick, add a little more broth or water until it reaches your desired consistency.

6. Ladle into bowls. Garnish with a dollop of Greek yogurt for a touch of protein and creaminess, and a sprinkle of fresh herbs and toasted pumpkin seeds for crunch.

Dietitian's notes

This soup throws a health punch for these reasons:

High Soluble Fiber: The red lentils and vegetables are packed with soluble fiber. This fiber forms a gel in the gut, which **slows down the absorption of carbohydrates** into the bloodstream, preventing a sharp spike in blood glucose.

Low Glycemic Load: While the vegetables are naturally sweet, the roasting process without added sugars and the high fiber/protein content from the lentils create a balanced meal with a low glycemic load.

Plant-Based Protein: The red lentils provide a significant amount of plant-based protein, which promotes satiety (feeling full) and helps with blood sugar stability.

Healthy Fats: Using olive oil and a garnish like Greek yogurt or pumpkin seeds adds healthy fats, which further slow gastric emptying and glucose absorption.

This soup is a perfect example of how delicious, chef-driven techniques can create a meal that is both deeply satisfying and powerfully beneficial for metabolic health. Enjoy