Are you looking for a hearty, healthy, and unbelievably delicious meal that's also quick to prepare? Look no further! This butternut squash and lentil soup is the perfect answer for busy weeknights or a cozy weekend lunch. It's packed with flavor, nutrients, and will leave you feeling satisfied and energized. This easy recipe is perfect for homemade cooking and is one of the best recipes for a healthy, quick dinner idea.
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 medium butternut squash, peeled, seeded, and cubed (about 1.5 lbs)
- 1 cup brown or green lentils, rinsed
- 6 cups vegetable broth
- 1 teaspoon dried thyme
- 1/2 teaspoon dried sage
- 1/4 teaspoon ground nutmeg
- Salt and pepper to taste
- Optional toppings: fresh parsley, a dollop of plain yogurt or crème fraîche, toasted pumpkin seeds
Instructions:
-
Sauté the vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
-
Add the squash and spices: Add the cubed butternut squash, lentils, vegetable broth, thyme, sage, and nutmeg to the pot. Season with salt and pepper.
-
Simmer until tender: Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until the lentils and squash are tender.
-
Blend (optional): If you prefer a smoother soup, carefully use an immersion blender to partially or fully blend the soup to your desired consistency. Alternatively, you can carefully transfer the soup in batches to a regular blender. Be cautious when blending hot liquids.
-
Serve: Ladle the soup into bowls and garnish with fresh parsley, a dollop of plain yogurt or crème fraîche, and toasted pumpkin seeds, if desired.
Tips for the Best Butternut Squash and Lentil Soup:
- Roasting the squash: For a deeper, richer flavor, roast the butternut squash before adding it to the soup. Simply toss the cubed squash with a little olive oil, salt, and pepper, and roast at 400°F (200°C) for 20-25 minutes.
- Adding other vegetables: Feel free to add other vegetables like zucchini, sweet potatoes, or spinach to this soup.
- Spice it up: Add a pinch of red pepper flakes for a touch of heat.
- Make it creamy: For an extra creamy soup, stir in a splash of coconut milk or heavy cream at the end.
Variations:
- Curried Butternut Squash and Lentil Soup: Add 1-2 teaspoons of curry powder along with the other spices.
- Spicy Butternut Squash and Lentil Soup: Add a pinch of cayenne pepper or a few dashes of your favorite hot sauce.
- Coconut Butternut Squash and Lentil Soup: Stir in 1/2 cup of coconut milk at the end for a creamy, tropical twist.
Nutritional Information (per serving, approximate):
This recipe yields approximately 6 servings. Nutritional information will vary slightly based on specific ingredients used.
- Calories: Approximately 250-300
- Protein: Approximately 15-20g
- Fiber: Approximately 10-15g
This hearty and flavorful butternut squash and lentil soup is a perfect example of delicious and healthy food recipes. It’s a quick dinner idea that is also a great source of protein and fiber, making it a satisfying and nutritious meal. Enjoy!