For winter appetites: Butternut Squash and Lentil Soup

Brrr   …. It’s that time of year again when soup is absolutely necessary.  With the arrival of shorter days, appetites can perk up in preparation for hibernation.  Fool your body into thinking you’re doing so with a hearty soup.

All kinds of winter squash to choose from. © Richg8250 | Stock Free Images & Dreamstime Stock Photos

All kinds of winter squash to choose from.
© Richg8250 | Stock Free Images & Dreamstime Stock Photos

Here’s  a change of pace lentil soup with a hint of curry that’s perfect for the freezer. It’s packed with fibre and lots of nutritional goodies provided by both the lentils and squash.


Butternut Squash and Lentil Soup

Makes 6-8 servings

2 tsp (10 mL) extra virgin olive oil
1 cup (250 mL) chopped onions
1 large garlic clove, minced
1/2 cup (125 mL) chopped carrots
1/2 cup (125 mL)  chopped celery
6 cups (1.5 L)  low-sodium  vegetable or chicken broth
3 cups  (750 mL) chopped butternut squash  (about 1 1/2  pounds before peeling and seeding)
1 cup (250 mL) brown or green  lentils, picked over and rinsed
2 medium ripe tomatoes,  chopped
2 tbsp (25 mL)  fresh lemon juice
1 tbsp (15 mL)  mild curry (paste)
1 bay leaf
Salt and freshly ground pepper, to taste

Heat oil in a large saucepan over medium-low heat;  add onion and garlic and sauté until soft, about 8  minutes.  Add carrots, celery and squash and continue to sauté, another  10 minutes.   Add remaining  ingredients  to saucepan; bring to a boil.

Reduce heat and simmer, covered,  until vegetables and lentils are tender, stirring occasionally, about 55 – 60 minutes.  Discard bay leaf. Thin soup with additional broth if desired. Season to taste  with salt and pepper. Ladle soup into bowls and serve.

Per serving nutritional information:
Calories:  164
Protein:   10  grams
Fat:  2  grams
Saturated Fat: 1  gram
Carbohydrate: 30 grams
Dietary Fibre:   11 grams
Sodium: 185 milligrams

What’s your go-to soup when the outdoor temperatures drop? Please share in the comment section below.

Other posts you might like:
Five reasons to put lentils on your plateLentils texture

In Sunday’s New York Times Magazine, esteemed food writer … read more




ee-Medsoup1Outsmart your body with a bowl of soup- my Mediterranean Vegetable Soup

This weekend, as we turn the clocks back  ….read more

Tags: , , , , , , , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

Get Enlightened Eater in your inbox

Subscribe to get the latest nutrition news, fresh recipes and more!

No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: