Curried-Squash and Red-Lentil Soup

Vegetarian
Gluten Free
Health score
47%
Curried-Squash and Red-Lentil Soup
1500 min.
4
468kcal

Suggestions


Warm up your kitchen and your soul with this delightful Curried-Squash and Red-Lentil Soup, a perfect blend of flavors that will transport you to a cozy, aromatic haven. This vegetarian and gluten-free dish is not only hearty and satisfying but also packed with nutrients, making it an ideal choice for lunch or dinner. The star of the show, butternut squash, brings a natural sweetness that beautifully complements the earthy red lentils and the vibrant spices.

Imagine the enticing aroma of sautéed onions, garlic, and ginger wafting through your home as you prepare this comforting soup. The addition of curry powder, preferably Madras, infuses the dish with a warm, exotic flair that will have your taste buds dancing. Topped with a drizzle of fresh cilantro oil, this soup is not just a meal; it’s an experience that invites you to savor each spoonful.

With a preparation time of just 1500 minutes, this recipe is perfect for those who love to meal prep or enjoy a leisurely cooking session. Plus, it serves four, making it a great option for family gatherings or cozy dinners with friends. Whether you pair it with fluffy basmati rice or enjoy it on its own, this Curried-Squash and Red-Lentil Soup is sure to become a beloved staple in your culinary repertoire. Dive into this bowl of goodness and let the flavors warm your heart!

Ingredients

  • servings basmati rice cooked
  • 1.5 pound butternut squash peeled cut into 1/2-inch pieces
  •  carrots chopped
  • rib celery stalks chopped
  • 0.5 cup cilantro leaves chopped
  • tablespoon curry powder (preferably Madras)
  •  garlic clove minced
  • tablespoons ginger minced peeled
  • teaspoon juice of lemon fresh to taste
  • large onion chopped
  • cup lentils red picked over rinsed
  • tablespoons butter unsalted
  • 0.5 cup vegetable oil 
  • quarts water 

Equipment

  • pot
  • blender

Directions

  1. Heat oil with butter in a large heavy pot over medium heat until foam subsides, then cook squash, onion, carrot, celery, garlic, ginger, and 1 teaspoon salt, stirring occasionally, until vegetables are softened and beginning to brown, 15 to 20 minutes.
  2. Stir in curry powder and 1/4 teaspoon pepper and cook, stirring frequently, 2 minutes.
  3. Add lentils and water and simmer, covered, until lentils are tender, 25 to 40 minutes. Stir in lemon juice and season with salt and pepper.
  4. Purée cilantro, oil, and 1/2 teaspoon salt in a blender.
  5. Serve soup drizzled with cilantro oil.
  6. Soup, without cilantro oil, can be made 3 days ahead and chilled.

Nutrition Facts

Calories468kcal
Protein13.65%
Fat23.02%
Carbs63.33%

Properties

Glycemic Index
80.36
Glycemic Load
28.69
Inflammation Score
-10
Nutrition Score
33.005217236669%

Flavonoids

Catechin
0.16mg
Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
1.88mg
Kaempferol
0.28mg
Myricetin
0.04mg
Quercetin
8.73mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:468.39kcal
23.42%
Fat:12.32g
18.96%
Saturated Fat:4.66g
29.11%
Carbohydrates:76.3g
25.43%
Net Carbohydrates:57.13g
20.77%
Sugar:7.18g
7.98%
Cholesterol:15.05mg
5.02%
Sodium:49.37mg
2.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.45g
32.9%
Vitamin A:20973.3IU
419.47%
Fiber:19.17g
76.68%
Manganese:1.49mg
74.59%
Folate:278.4µg
69.6%
Vitamin C:43.22mg
52.39%
Vitamin B1:0.62mg
41.05%
Potassium:1217.41mg
34.78%
Magnesium:138.98mg
34.74%
Vitamin B6:0.69mg
34.49%
Phosphorus:320.78mg
32.08%
Iron:5.4mg
29.98%
Copper:0.54mg
26.91%
Vitamin E:3.81mg
25.4%
Vitamin K:24.6µg
23.42%
Vitamin B5:2.08mg
20.77%
Zinc:3.05mg
20.32%
Vitamin B3:3.84mg
19.19%
Selenium:11.3µg
16.14%
Calcium:156.24mg
15.62%
Vitamin B2:0.17mg
10.07%
Source:Epicurious