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Post and recipe by: Angela Tucker

Warm, satisfying, tasty, nutritious.

Just a few of the adjectives I would use to describe this Winter Squash and Red Lentil Soup. With all this snow that appeared over the weekend here in Manitoba, who doesn’t need a little soup in their life? The internet tells me soup is basically a sweater for your tummy. So, you can’t go wrong.

This recipe is a source of protein on its own, but if you were looking to bump it up I would suggest topping it with some roasted chickpeas. The squash and lentils in this soup are both great sources of potassium, which is important for keeping blood pressure healthy. And of course, you also get a healthy dose of iron from the lentils, which helps keep your blood healthy. I would suggest pairing this soup with a dessert of citrus fruit to help your body absorb the iron.

Winter Squash and Red Lentil Soup

Serves: 5 servings of around 2 cups each


A few tsp of canola oil
1 medium onion, chopped
2 cloves garlic (or more if you like), minced
1 tsp curry powder
1/2 tsp cumin
1/2 tsp garam masala
5 cups vegetable broth
5 cups chopped and peeled winter squash
1 cup dry red lentils, rinsed
1/2 can coconut milk
Salt and pepper to taste

To garnish (optional): parsley, coconut milk, smoked paprika, hot sauce, red pepper flakes, roasted chickpeas


  1. In a medium pot, cook the onion with the canola oil until soft and translucent. Add garlic and spices for a few minutes until aromatic.
  2. Add the vegetable broth, chopped winter squash, and rinsed red lentils into the pot. Bring to a soft boil and reduce to simmer until squash and lentils are cooked.
  3. Use a blender (emersion or stand blender) to puree the soup. Add the coconut milk to the soup in the pot. Salt and pepper to taste and garnish as desired.

Nutrition info:
(per 2 cup serving)

Kcal: 335
Fat: 11g
Saturated 6g
Sodium: 90mg (depending on the type of broth used)
Potassium: 1090mg
Carbohydrate: 44g
Fibre: 6.6g
Portein: 16g
Vitamin A: 750 RAE
Calcium: 102mg
Iron: 4.5mg
Folate: 225mg

*Nutrition analysis completed using

Angela Tucker is a Registered Dietitian from rural Manitoba. Angela first became vegan for compassionate reasons but soon realized other ways a vegan lifestyle and plant-based diet positively impacts the planet and health. To learn more about her philosophy on food, visit her blog PrairieSprout. You can also find her on Facebook and Instagram.