One-Pot Butternut Squash and Red Lentil Soup
This One-Pot Butternut Squash and Red Lentil Soup is the ultimate cozy, one-pot meal for busy weeknights! It’s dairy-free, high in fiber, and packed with plant-based protein, making it not only delicious but also incredibly nourishing. The combination of creamy butternut squash, protein-rich red lentils, and warming spices like cumin and turmeric creates a flavorful, nutrient-dense soup that supports digestion and boosts your immune system. Perfect for meal prep, family dinners, or anyone looking for a healthy and hearty comfort food!
Nutritional Benefits
- Butternut Squash: Rich in vitamin A (supports vision and immune function) and high in fiber (promotes healthy digestion).
- Red Lentils: Packed with plant-based protein and fiber, aiding muscle growth, digestion, and stabilizing blood sugar levels.
- Onion: Contains quercetin, an antioxidant that helps reduce inflammation and supports heart health.
- Garlic: Rich in allicin, which has immune-boosting, antimicrobial, and anti-inflammatory properties.
- Cumin: Known for its anti-inflammatory properties and can aid digestion while adding a warm, earthy flavor.
- Turmeric: Contains curcumin, a powerful anti-inflammatory and antioxidant, supporting overall health and wellness.
- Paprika: Rich in antioxidants and provides a mild, sweet flavor, contributing to heart health and reducing inflammation.
- Coconut Milk: Provides healthy fats (medium-chain triglycerides) for quick energy and adds creaminess without dairy.
Substitutions
- Butternut Squash: Sweet potato, pumpkin, or carrots (provides similar sweetness and texture).
- Red Lentils: Green or brown lentils (note: cooking time may vary, but still offer protein and fiber).
- Onion: Shallots or leeks (milder flavor contributing to overall taste).
- Garlic: Garlic powder (1/8 tsp per clove) or shallots (for a milder taste, maintains garlicky flavor).
- Vegetable Broth: Miso with water and added seasonings.
- Ground Cumin: Ground coriander or curry powder (similar warm flavor profile).
- Ground Turmeric: Curry powder (contains turmeric) or ginger (maintains anti-inflammatory benefits).
- Paprika: Chili powder or cayenne pepper (for heat, adds flavor).
- Coconut Milk: Almond milk, cashew cream, or heavy cream (if not dairy-free, provides creaminess).
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One-Pot Butternut Squash and Red Lentil Soup
A creamy, comforting soup without any dairy! Butternut squash and red lentils are simmered together with warming spices like cumin and turmeric. It’s perfect for family dinners or meal prep.
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!
Nutrition
Calories: 1309kcalCarbohydrates: 192gProtein: 56gFat: 41gSaturated Fat: 24gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gSodium: 3815mgPotassium: 3810mgFiber: 67gSugar: 28gVitamin A: 47240IUVitamin C: 112mgCalcium: 398mgIron: 23mg
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