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Butternut Squash and Lentil Soup
Butternut Squash and Lentil Soup is a warm, hearty, and nutritious dish that combines the earthy flavors of lentils with the sweet and creamy taste of butternut squash. This vegan-friendly soup is packed with fiber, vitamins, and minerals, making it an excellent choice for a healthy meal. Perfect for cozy evenings, this soup pairs well with crusty bread or a side salad.
Equipment
- Large Pot or Dutch Oven
- Sharp Knife and Cutting Board
- Measuring Cups and Spoons
- Wooden spoon
- Blender or immersion blender
Ingredients
- 1 medium butternut squash about 2 lbs, peeled, seeded, and cubed
- 1 cup red or green lentils rinsed and drained
- 1 large onion chopped
- 3 garlic cloves minced
- 1 large carrot diced
- 1 celery stalk diced
- 4 cups vegetable broth
- 2 cups water
- 1 can 14.5 oz diced tomatoes
- 2 tsp ground cumin
- 1 tsp ground turmeric
- 1 tsp paprika
- ½ tsp ground cinnamon
- Salt and pepper to taste
- 2 tbsp olive oil
- Fresh parsley or cilantro for garnish
Instructions
Prepare the butternut squash:
- Peel the butternut squash, remove the seeds, and cut it into 1-inch cubes.
Sauté the vegetables:
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion, diced carrot, and celery. Sauté for 5 minutes until the vegetables are softened.
Add garlic and spices:
- Add the minced garlic, cumin, turmeric, paprika, and cinnamon to the pot. Stir for 1-2 minutes until fragrant.
Cook the squash and lentils:
- Add the cubed butternut squash, rinsed lentils, diced tomatoes (with their juice), vegetable broth, and water. Stir to combine.
Simmer the soup:
- Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the soup simmer for 25-30 minutes, or until the squash and lentils are tender.
Blend the soup (optional):
- For a creamier texture, use an immersion blender to puree the soup slightly, leaving some chunks for texture. Alternatively, transfer half of the soup to a blender, blend until smooth, and return it to the pot.
Season and serve:
- Season the soup with salt and pepper to taste. Ladle the soup into bowls and garnish with fresh parsley or cilantro.
Notes
Tips
- Choose ripe butternut squash: For the best flavor and texture, select a butternut squash that feels heavy for its size and has smooth, unblemished skin.
- Add a splash of coconut milk: For a richer taste, stir in a splash of coconut milk before serving.
- Use green lentils for a firmer texture: If you prefer a firmer bite in your soup, opt for green lentils instead of red lentils, which tend to break down and create a creamier consistency.
Nutritional Information (per serving)
- Calories: 210
- Protein: 9g
- Fat: 5g
- Carbohydrates: 34g
- Fiber: 9g
- Sugar: 8g
- Sodium: 490mg