🔧 SOS-free teaching suggestions (adaptation not tested) · 🌐 External recipe · 🆓 Free to view, no account needed · 📅 Checked October 4, 2026
👩⚕️ Creator: Evelisse Capó, PharmD, DipACLM · Host: T. Colin Campbell Center for Nutrition Studies
🍲 Soup · 👥 4–5 servings · ⏱️ about 45 minutes · 🍳 one pot · 📦 great for leftovers
🌿 Our description: Onion and garlic cook briefly with marjoram and cardamom, then carrots, celery, and red lentils simmer in broth until soft. Pumpkin puree stirred in at the end makes it creamy and golden; cilantro goes on top. Cozy, colorful, and full of fiber. 🍂
🔄 Make It the Kitchen Monk Way
No oil or sugar listed. Two small salt sources to adjust:
| Ingredient | Kitchen Monk swap | Status |
|---|---|---|
| Low-sodium vegetable broth | Use salt-free broth or water plus extra herbs | 🔧 Swap |
| Salt to taste | Skip it; finish with lemon juice or a pinch of smoked paprika | 🔧 Swap |
| Sauté step | Use a splash of water or broth instead of oil | Technique |
| Pumpkin puree | Plain 100% pumpkin, not pie filling; BPA-free carton or can | Label check |
🧪 We have not tested these swaps. 📊 We have not calculated nutrition for this recipe. SOS-free cooking guide →
🔖 Filter codes: ingredient-lentils ingredient-beans-legumes ingredient-pumpkin meal-soup-stew meal-dinner equip-one-pot equip-stovetop batch-cooking creator-evelisse-capo host-cns sos-teaching external free-no-account
Recipe, photos, and instructions belong to Evelisse Capó and the T. Colin Campbell Center for Nutrition Studies and stay on their site; we link to them and describe the dish in our own words. Our suggestions are Kitchen Monk’s own and are independent of both, who have not reviewed or endorsed them. Educational only, not medical advice. Report a broken link or correction: rfjeep@gmail.com.
