Butternut Squash and Lentil Soup
Butternut Squash and Lentil Soup is your go-to health-packed delight that’s both scrumptious and fulfilling. Crafted with love and nourishing ingredients, this soup is not only heartwarming but also a powerhouse of nutrients. Dive in to discover the ins and outs of this masterpiece dish.
Ingredients You’ll Need for Butternut Squash and Lentil Soup
- Butternut Squash: 1 medium-sized, peeled and diced (about 3 cups or 500g)
- Green Lentils: 1 cup (240g)
- Onion: 1 large, finely chopped
- Garlic: 3 cloves, minced
- Carrots: 2, peeled and chopped (roughly 1 cup or 130g)
- Vegetable Broth: 4 cups (950ml)
- Olive Oil: 2 tablespoons (30ml)
- Ground Cumin: 1 teaspoon (5ml)
- Ground Coriander: 1 teaspoon (5ml)
- Salt: 1 teaspoon (5ml) or to taste
- Pepper: ½ teaspoon (2.5ml) or to taste
- Fresh Cilantro: A handful, chopped for garnish
Time to Prepare and Make: 50 minutes (10 minutes preparation + 40 minutes cooking)
Serves: 4
Nutritional Facts (Per Serving)
- Calories: 220
- Protein: 10g
- Fat: 4g
- Carbohydrates: 40g
- Fiber: 8g
- Sodium: 700mg
- Sugar: 5g
Let’s Get Cooking Butternut Squash and Lentil Soup!
- In a large pot, heat the olive oil over medium heat.
- Add the chopped onion, and sauté for about 3-4 minutes or until it becomes translucent.
- Introduce the minced garlic and continue sautéing for an additional minute.
- Sprinkle in the ground cumin and coriander. Give it a good stir ensuring the spices are well mixed with the onions and garlic.
- Slide in the diced butternut squash, chopped carrots, and green lentils. Mix them thoroughly with the onion and spice mixture.
- Pour in the vegetable broth. Increase the heat and bring the mixture to a boil.
- Once boiling, reduce the heat to a simmer, and let your Butternut Squash and Lentil Soup cook for around 30-35 minutes.
- Check if the lentils and butternut squash are tender. If they are, your soup is nearly ready!
- Season with salt and pepper. Adjust according to your taste preference.
- Serve hot. Garnish with fresh cilantro for that added zest!
Tips for Your Soup Journey
- For a creamier texture, you can blend half of your Butternut Squash and Lentil Soup and then mix it back in.
- If you want a kick, add a pinch of chili flakes or cayenne pepper.
- Fresh herbs like rosemary or thyme can add a fragrant touch. Toss a sprig or two while simmering and remove before serving.
Serving Suggestions
This Butternut Squash and Lentil Soup is perfect on its own, but for an added touch:
- Pair it with crusty bread or whole wheat rolls.
- A side salad with vinaigrette complements the hearty flavors.
- Top with roasted pumpkin seeds or sunflower seeds for a crunchy twist.
- Add a dollop of yogurt or a drizzle of coconut milk for a creamy finish.
Faqs
Q1: Can I use red lentils instead of green lentils?
Answer: Absolutely! Red lentils tend to cook faster and break down more, giving the soup a creamier texture. Just keep an eye on the cooking time; you might need to adjust it slightly.
Q2: What can I use as a substitute for butternut squash?
Answer: Sweet potatoes or acorn squash are both excellent substitutes for butternut squash. They will give the soup a slightly different flavor but are equally delicious.
Q3: Is this soup freezer-friendly?
Answer: Yes, this soup freezes well. Once cooled, transfer it to a freezer-safe container and it can be stored for up to 3 months. Just reheat gently on the stovetop or microwave when ready to serve.
Q4: Can I make this soup in a slow cooker or Instant Pot?
Answer: Certainly! For a slow cooker, combine all ingredients and cook on low for 6-8 hours. For the Instant Pot, use the soup setting and adjust the time according to your device’s instructions.
Q5: What’s the best way to peel and dice a butternut squash?
Answer: Start by cutting off the top and bottom of the squash. Stand it upright and use a sharp knife to peel the skin from top to bottom. Once peeled, cut it in half lengthwise, scoop out the seeds, and then dice into cubes.
Q6: How can I make this soup vegan?
Answer: The soup recipe is already vegan! Just ensure the vegetable broth you’re using doesn’t contain any animal products.
Q7: Can I add other vegetables to the soup?
Answer: Of course! Feel free to add vegetables like celery, zucchini, or bell peppers. Just be mindful of the cooking time for each vegetable to ensure everything is cooked perfectly.
Q8: I don’t have ground coriander. Can I skip it or replace it?
Answer: While ground coriander adds a distinct flavor, you can skip it or replace it with a pinch of curry powder or ground turmeric to maintain depth in the soup’s flavor profile.
Q9: How can I make the soup spicier?
Answer: Along with the suggested pinch of chili flakes or cayenne pepper, you can also add freshly chopped jalapeños or a splash of hot sauce to kick up the heat.
Q10: Is this soup gluten-free?
Answer: Yes, the soup is naturally gluten-free. However, if pairing with bread or rolls, ensure they are gluten-free if needed. Always check the labels of store-bought vegetable broth to confirm it doesn’t contain gluten or any gluten-derived ingredients.
Your Butternut Squash and Lentil Soup is not just food; it’s an experience. A healthy and tasty experience brought to you by AH7. Remember, food is not just about feeding your body; it’s about feeding your soul. So, let every spoonful of this soup nourish you inside out. Enjoy every moment, every flavor, and share the warmth with those around you.
BUTTERNUT SQUASH AND LENTIL SOUP
Nutritions
Ingredients
- Butternut Squash: 1 medium-sized peeled and diced (about 3 cups or 500g)
- Green Lentils: 1 cup 240g
- Onion: 1 large finely chopped
- Garlic: 3 cloves minced
- Carrots: 2 peeled and chopped (roughly 1 cup or 130g)
- Vegetable Broth: 4 cups 950ml
- Olive Oil: 2 tablespoons 30ml
- Ground Cumin: 1 teaspoon 5ml
- Ground Coriander: 1 teaspoon 5ml
- Salt: 1 teaspoon 5ml or to taste
- Pepper: ½ teaspoon 2.5ml or to taste
- Fresh Cilantro: A handful chopped for garnish
Instructions
- In a large pot, heat the olive oil over medium heat.
- Add the chopped onion, and sauté for about 3-4 minutes or until it becomes translucent.
- Introduce the minced garlic and continue sautéing for an additional minute.
- Sprinkle in the ground cumin and coriander. Give it a good stir ensuring the spices are well mixed with the onions and garlic.
- Slide in the diced butternut squash, chopped carrots, and green lentils. Mix them thoroughly with the onion and spice mixture.
- Pour in the vegetable broth. Increase the heat and bring the mixture to a boil.
- Once boiling, reduce the heat to a simmer, and let your Butternut Squash and Lentil Soup cook for around 30-35 minutes.
- Check if the lentils and butternut squash are tender. If they are, your soup is nearly ready!
- Season with salt and pepper. Adjust according to your taste preference.
- Serve hot. Garnish with fresh cilantro for that added zest!
- TIPS FOR YOUR SOUP JOURNEY
- For a creamier texture, you can blend half of your Butternut Squash and Lentil Soup and then mix it back in.
- If you want a kick, add a pinch of chili flakes or cayenne pepper.
- Fresh herbs like rosemary or thyme can add a fragrant touch. Toss a sprig or two while simmering and remove before serving.
Notes
- For a creamier texture, you can blend half of your Butternut Squash and Lentil Soup and then mix it back in.
- If you want a kick, add a pinch of chili flakes or cayenne pepper.
- Fresh herbs like rosemary or thyme can add a fragrant touch. Toss a sprig or two while simmering and remove before serving.
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