The Orange Soup


What better way to welcome autumn than to make yummy homemade soups.  I love making soups because it’s quick with little clean up, it’s easily digested and satisfying, and there’s usually a little left over for a lunch.

Last night, I decided to make The Orange Soup (that’s what the girls call it).  It’s full of flavour and aroma that brings a sense of grounding and comfort.  In this soup I used red lentils, butternut squash, and carrots.

Carrot Red Lentil Butternut Squash + Turmeric Soup a.k.a. The Orange Soup
(makes 6 servings)

Carrot Red Lentil Butternut Squash + Turmeric Soup aka. The Orange Soup

September 19, 2017
: 6 Servings
: 10 min
: 30 min
: 40 min
: Easy

A flavourful soup to enjoy any time of the year!


  • 1/2 butternut squash, cubed
  • 1/2 onion, chopped
  • 4 carrots, chopped
  • 1 tbsp coconut oil
  • 4 garlic cloves, grated
  • 1 tsp of ground cumin
  • a couple of shakes of red chilli flakes
  • 1 piece of turmeric, chopped
  • 1 cup of red lentils, rinsed and drained
  • 6 cups of vegetable stock
  • coarse sea salt and ground pepper to taste
  • Step 1 Heat the coconut oil on medium-high heat, add the garlic and onion. Sauté until onions are translucent and garlic is fragrant, about 3-5 mins.
  • Step 2 Add cumin, red chili flakes, salt and pepper. Stir will.
  • Step 3 Add butternut squash, carrots, and turmeric. Give it a stir.
  • Step 4 Add the stock and red lentils. Turn to high heat and bring to a boil.
  • Step 5 Once boiling, reduce heat and cover until squash and carrots are tender, about 20 mins.
  • Step 6 Uncover and cool prior to blending. I use a hand blender and stick it right into the pot.  Mix until smooth
  • Step 7 Enjoy!

As a child, my mom kept red lentils as a staple in the house and it was used in many dishes.  Red lentils are packed full of nutrients, such as molybdenum, folate, fibre, copper, phosphorus, manganese, iron, potassium, zinc, pantothenic acid protein,  and vitamins B1, B6.  The health benefits for these tiny little legumes are off the chart.  High in fibre both soluble and insoluble, which is excellent for improving digestion, as well as lowering cholesterol and managing blood sugar levels. In addition, the significant amount of folate helps to lower levels of homocysteine (an amino acid that is important to the metabolic process called methylation).  Lentils can also increase energy as iron stores are being replenished (another reason why my little one loves red lentils, she’s not a fan of red meat).  Now, combine that with the benefits of beta-carotene and antioxidant from the carrots and butternut squash and the anti-inflammatory benefits of the turmeric,  and the antiviral, antimicrobial and anti fungal properties of garlic, this soup is a definite must in the rotation this fall and winter!



Wholeheartedly yours,


Sumbul Zafar, R.H.N.