Butternut Squash and Lentil Soup

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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.
Servings 6 People
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes

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

  1. 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.
  2. Add a splash of coconut milk: For a richer taste, stir in a splash of coconut milk before serving.
  3. 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

Conclusion

This Butternut Squash and Lentil Soup is a nourishing, flavorful, and comforting dish that’s perfect for colder months or anytime you’re craving a wholesome, warm meal. With a balance of creamy butternut squash and hearty lentils, this soup is satisfying, filling, and easy to prepare. Pair it with a slice of bread or a side salad for a complete meal. Enjoy the delightful blend of spices and the rich, creamy texture that makes this soup a crowd-pleaser!
Calories: 210kcal
Cost: $ 10
Course: Main Course, Soup
Cuisine: American
Keyword: Butternut squash and lentil soup, squash soup, vegan butternut

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