One-Pot Butternut Squash and Red Lentil Soup
Nourish your body from the inside out with this delicious and healthy One-Pot Butternut Squash and Red Lentil Soup. This vegan recipe is highly noutritious, boasting plant-based protein from red lentils, a hefty dose of fiber for digestive health, and immune-boosting antioxidants from butternut squash and warming spices. It’s dairy-free, easy to make, and perfect for family dinners, meal prepping, or a cozy night in. You are going to love how creamy this soup is!
Nutritional Benefits
Butternut Squash: This vibrant orange squash is a fantastic source of vitamin A, crucial for healthy vision, glowing skin, and a strong immune system. It’s also packed with dietary fiber, promoting healthy digestion, weight management, and helping you feel full and satisfied. It is also great for gut health. Many people search for foods for eye health and foods for a strong immune system, and butternut squash is a great option.
Red Lentils: These little legumes are a nutritional superstar, loaded with plant-based protein for muscle growth and repair, making this soup a great post-workout meal. They’re also an excellent source of fiber, which is essential for healthy digestion, blood sugar control, and can aid in lowering cholesterol. Red lentils are often searched for as a high-protein vegan ingredient and a food that helps stabilize blood sugar. They are a great source of iron as well.
Onion: More than just a flavor enhancer, onions contain quercetin, a powerful antioxidant known for its anti-inflammatory benefits. Quercetin may also contribute to heart health by helping to lower blood pressure and improve cholesterol levels. People often search for natural ways to reduce inflammation and foods for heart health, making onion a valuable ingredient.
Garlic: This aromatic bulb is a staple in healthy cooking for a reason! Garlic is rich in allicin, a compound known for its immune-boosting, antiviral, and antibacterial properties. It’s also been linked to reducing inflammation and supporting cardiovascular health.
Cumin: This warm, earthy spice is more than just a flavor booster. Cumin is known for its anti-inflammatory properties and can aid in digestion and bloating relief. It’s also a good source of iron. Many people search for spices for digestion and natural anti-inflammatory remedies.
Turmeric: This golden spice is a true superfood, thanks to curcumin, its active compound. Curcumin is a powerful anti-inflammatory and antioxidant, linked to numerous health benefits, including joint pain relief, improved brain function, and even cancer prevention.
Paprika: This vibrant spice adds a mild, sweet flavor and a boost of antioxidants, including carotenoids, which are beneficial for eye health and may contribute to heart health by reducing inflammation.
Coconut Milk: Adding creaminess without dairy, coconut milk provides healthy fats, including medium-chain triglycerides (MCTs), which are easily digested and can provide a quick source of energy. It also adds a delicious, subtle sweetness to the soup.
Substitutions
Butternut Squash: If you don’t have butternut squash on hand, you can easily swap it with sweet potato or pumpkin for a similar sweetness and creamy texture. Carrots also work well and add a vibrant color to your soup.
Red Lentils: Green lentils or brown lentils are great substitutes for red lentils. Keep in mind that the cooking time may vary slightly; green and brown lentils generally take a bit longer to cook than red lentils. All these lentil varieties offer a healthy dose of plant-based protein and fiber.
Onion: For a milder flavor, try using shallots or leeks instead of onion. Both will contribute to the overall savory taste of the soup but with less intensity. You could also use onion powder if needed.
Garlic: If you’re out of fresh garlic, you can use garlic powder as a substitute. About 1/8 teaspoon of garlic powder is equivalent to one clove of garlic. Shallots also offer a subtle garlicky flavor if you prefer a milder taste.
Vegetable Broth: In a pinch, you can create a flavorful broth by mixing miso paste with water. Add a pinch of salt and some herbs for a richer taste. You could also use chicken broth if you do not need this soup to be vegan.
Ground Cumin: If you don’t have cumin, try using ground coriander or curry powder. Both offer warm, earthy notes that complement the other spices in this soup. Ground Turmeric:
Curry powder (which typically contains turmeric) is a good substitute. Fresh or ground ginger also provides anti-inflammatory benefits and a slightly spicy kick.
Paprika: For a touch of heat, you can substitute paprika with chili powder or a pinch of cayenne pepper. If you simply want to replace the flavor, you can use a smoked paprika, or allspice.
Coconut Milk: To keep this soup creamy and dairy-free, you can use almond milk, cashew cream, or full-fat soy milk instead of coconut milk. If you’re not concerned about it being dairy-free, you can use heavy cream or half-and-half.
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One-Pot Butternut Squash and Red Lentil Soup
Ingredients
- 1 tbsp olive oil (optional) you can sauté with water
- 3 cups butternut squash peeled and diced
- 1 cup red lentils rinsed
- 1 medium onion chopped
- 3 cloves garlic minced
- 4 cups vegetable broth
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1/2 tsp paprika
- 1/2 cup coconut milk optional for extra creaminess
- Salt and pepper to taste
Instructions
- In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent. Add the minced garlic and cook for an additional 1-2 minutes, stirring frequently until fragrant.
- Stir in the ground cumin, turmeric, and paprika, cooking for another minute to toast the spices and enhance their flavors.
- Add the diced butternut squash and rinsed red lentils to the pot. Pour in the vegetable broth and bring the mixture to a boil.
- Once boiling, reduce the heat to low and cover the pot. Simmer for about 20-25 minutes, or until the butternut squash and lentils are tender.
- If you prefer a creamy texture, use an immersion blender to blend the soup until smooth. Alternatively, you can transfer it in batches to a countertop blender. If blending, be careful with the hot liquid.
- Stir in the coconut milk (if using) and mix until well combined. Season with salt and pepper to taste.
- Ladle the soup into bowls and garnish with fresh herbs, such as cilantro, parsley or sprouts if desired. Enjoy warm!
Notes
Nutrition
One of my favorite meals for fall. 💕
Me too!!