Butternut Squash and Lentil Soup
User Reviews
5
Butternut Squash and Lentil Soup
Description
The Butternut Squash and Lentil Soup starts with toasting mustard seeds, cumin seeds, and red pepper flakes in oil to release their aroma. Adding diced onion, garlic, and ginger softens the base flavors before the cubed squash and lentils are incorporated. Simmering in vegetable broth until tender allows the squash to become mashable and lentils to cook through. The soup is then enriched with coconut milk and seasoned with salt, turmeric, and black pepper. It can be enjoyed with a chunky texture or blended into a smooth consistency according to preference.
The combination of spices provides warmth and subtle heat, while coconut milk adds richness and balances the earthiness of the lentils and the sweetness of the squash. Cooking the spices gently prevents burning and bitterness. The soup serves well as a filling lunch or light dinner, potentially garnished with chopped cilantro for freshness.
Adjusting the broth amount allows control over thickness, and roasting the squash or onions beforehand can deepen the flavor for more caramelized notes. The soup can be stored and reheated gently to maintain texture and taste, making it a practical recipe for batch cooking.
Ingredients
- 1 tablespoon cooking oil medium-high heat
- 1 tablespoon mustard seeds brown variety
- 1 tablespoon cumin seeds whole
- ¼ teaspoon red pepper flakes (adjust to taste)
- 1 medium yellow onion diced
- 2 garlic chopped, cloves
- 1 inch ginger peeled and chopped, piece
- 2 pounds butternut squash peeled, de-seeded, and cubed
- 1 cup red lentils
- 4 cups vegetable broth (or 4 cups water + bouillon)
- 1 coconut milk 13.5-ounce) can
- 1 teaspoon salt (or more to taste)
- ¼ cup cilantro optional, chopped
- Turmeric optional, for extra anti-inflammatory benefits
- black pepper optional, for extra anti-inflammatory benefits
Instructions
- Heat the oil in a large pot over medium-low heat. Add the mustard seeds, cumin seeds, and red pepper flakes, stirring constantly. Cook for about 1–2 minutes, but be careful because if the heat is too high the mustard seeds will pop and the cumin seeds can burn.
- Add the diced onion, garlic, and ginger. Cover with a lid and cook over medium-low heat for 2–3 minutes until the onion softens.
- Stir in the cubed butternut squash and red lentils, ensuring they are well coated with the spices. Pour in the vegetable broth and bring to a gentle simmer. Cover the pot and cook for 15–20 minutes, or until the squash is very soft and mashable.
- Stir in the coconut milk and season with salt (and turmeric and black pepper, if using). Add chopped cilantro if desired.
- Enjoy the soup as a chunky stew, or use an immersion blender to puree it until you reach desired consistency. If using a regular blender, blend in batches before returning the soup to the pot.
- Keep warm on low heat until ready to serve.
Notes
- Toast the mustard and cumin seeds carefully over medium-low heat to avoid burning and extract maximum flavor.
- For varying textures, blend the soup fully for smoothness or leave chunky according to your preference.
- Adjust broth and coconut milk quantities to achieve desired thickness or creaminess.
- Roasting butternut squash and onions prior to cooking enhances the sweetness and deepens flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6- 8
Amount Per Serving
Calories 343 kcal
% Daily Value*
| Calories | 343kcal | 17% |
| Carbohydrates | 42g | 14% |
| Protein | 11g | 22% |
| Fat | 17g | 26% |
| Saturated Fat | 13g | 65% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 1035mg | 43% |
| Potassium | 1017mg | 22% |
| Fiber | 13g | 52% |
| Sugar | 6g | 12% |
| Vitamin A | 16456IU | 329% |
| Vitamin C | 36mg | 40% |
| Calcium | 118mg | 12% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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