Craving a cozy, nutritious meal that warms you from the inside out? Look no further! Indulge in the delightful fusion of autumn’s favourite ingredient and a plant-powered protein punch with our scrumptious Butternut Squash and Lentil Soup. This soup is bursting with flavour and packed with fibre, protein and nutrients. With only a few ingredients, it can be prepared in very little time and is a great make-ahead recipe. Making it an excellent healthy recipe idea for a light dinner or lunch for the whole family.
Key Ingredients of our Hearty Butternut Squash Lentil Soup
- Butternut Squash/Pumpkin is the star of this recipe. Remove the skin and dice it into even-sized pieces. Butternut Squash, or Pumpkin as we know it here in Australia, is filled with fibre, antioxidants, and nutrients and is low in calories. 1
- Red Lentils – Dried red lentils have been used for this recipe. Alternatively, dried yellow lentils could be substituted, which would give a similar result. Lentils are an excellent source of fibre, protein and other important nutrients. 2
- Curry Paste- A mild Korma curry paste has been used. However, if you prefer a spicier soup, then try experimenting with spicer curry pastes, such as Madras or Tikka Masala.
- Stock- A low-sodium Vegetable stock has been used. Alternatively, chicken stock or even plain water can be used.
Tips for serving and storing Butternut Squash and Lentil Soup
Suggestions for serving options: Serve the soup hot, garnished with a dollop of Greek yogurt or a sprinkle of grated Parmesan cheese, alongside crusty whole-grain bread or a simple side salad for a complete meal.
Recommendations for storing leftovers: Store any leftover soup in an airtight container in the refrigerator for up to 3-4 days, or freeze for up to 3 months. To reheat, simply transfer the soup to a saucepan and gently warm over low heat until heated through or reheat in the microwave.
Variations of Butternut Squash and Lentil Soup
- Gluten-free option: Ensure all ingredients used are certified gluten-free, and opt for gluten-free bread or crackers if serving as a side.
- Vegan option: Use vegetable stock instead of chicken stock and omit the Greek yoghurt. You can stir in a splash of coconut milk or cashew cream for added creaminess.
- Adding additional vegetables for extra nutrition: Feel free to amp up the veggie quotient by adding spinach, kale, bell peppers, or any other favourite vegetables for added colour, flavour, and nutritional value.
For More Healthy Lunch Recipe Ideas
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Butternut Squash Lentil soup
Ingredients
- 1 kg Butternut Squash/Pumpkin (peeled and diced)
- 1 tsp Olive Oil (Extra Virgin)
- 200 g Red lentils* (rinsed and drained)
- 2 tbs Korma Paste
- 1 L Vegetable Stock (or Chicken Stock)
- Salt and Pepper (to taste)
- 1/2 cup Low Fat Greek Yoghurt (optional, to serve)
- Fresh Coriander (optional, to serve)
Instructions
- Peel and dice the butternut squash into small even pieces
- Rinse the dried lentils until the water runs clear and drain
- In a large saucepan or stockpot, add the Olive oil and heat to medium heat
- Add curry paste and stir for a few minutes until it is aromatic
- Add the butternut squash and lentils to the curry paste and stir until coated
- Add the stock and stir through
- Bring to the boil and then reduce heat to a simmer for 20 – 30 minutes, stirring a few times during the cooking
- When pumpkin is cooked through, (check with a skewer or fork), use the stick blender to puree until smooth. Season with salt and pepper to taste.
- To serve, add a dollop of greek yoghurt and some fresh coriander/cilantro if you like.
Notes
Nutrition
Please Note: Nutrition Values are approximate only. They may vary according to which brands of food are used.
