The Core Diet Blog

The following content was provided by Registered Dietitian, Jaime Windrow.

Bring on the pumpkins, Autumn is officially here! Although the days are getting shorter and the weather cooler, many of you have not yet reached the end of your triathlon season. At this point in the game, you might be a bit tired of your day-to-day foods. This is the perfect time to bring out those “hearty” meals that are still packed with good nutrients to ensure your body stays in peak condition.

I bring to you a savory and satisfying soup by one of our own Core Diet and QT2 Systems Registered Dietitians,Rachel Gargano. This makes an incredible dinner or lunch any day and is packed with protein, fiber, and antioxidants.

Be sure to check ourCore Diet Member Areafor a bunch of newCore Diet recipes or to add your own!

Pumpkin Lentil Soup

Serves 4
Each serving provides: 55 grams Carbohydrates, 18 grams Protein, 4 grams Fat


  • 1 small pumpkin (or a 15 oz can pumpkin puree)
  • 1 x 16 oz bag of dry lentils
  • 2 cubes vegetable bouillon
  • 6 cups water
  • 1 yellow onion, chopped
  • Small handful fresh rosemary, chopped
  • 1 bay leaf
  • 2 large garlic cloves, sliced
  • 1 Tbsp olive oil
  • Pepper to taste


  1. Add chopped onions and olive oil to a dutch oven pot and cook over medium heat for about 8 minutes, covered, to sweat and sweetened them.
  2. Add garlic and rosemary and cook for another 5 minutes.
  3. Add lentils, water, bouillon, and bay leaf. Bring to a boil, then reduce and let simmer for about 45 minutes.
  4. Meanwhile, cut the top of the pumpkin off and scoop out the seeds and pulp. Place pumpkin and pumpkin top in a large microwave safe baking dish (that fits your microwave!) and microwave for 12 to 15 minutes, or until the flesh is tender. (Skip this step if you are using canned pumpkin.)
  5. Let pumpkin cool then scoop out flesh. Add pumpkin flesh to lentils and sprinkle in pepper to taste. Add more water if needed.
  6. Simmer soup for another 10 to 15 minutes.
  7. With a stick blender, blend soup to desired smoothness. If you do not have a stick blender, pulse the soup in batches in the blender, then reheat to desired temperature.
  8. Serve with a sprinkle or freshly grated Romano parmesan.


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