Curried-Squash and Red-Lentil Soup

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

Suggestions


Discover a delightful culinary experience with our Curried-Squash and Red-Lentil Soup, a vibrant and hearty dish that’s perfect for any meal, whether it's a cozy lunch or a comforting dinner. This vegetarian and gluten-free recipe features the natural sweetness of butternut squash combined with protein-rich red lentils, creating a nourishing base full of flavor and texture.

The aromatic blend of spices, highlighted by the warm notes of curry powder, elevates this soup to new heights, making each spoonful a delicious adventure. Fresh ginger and garlic add depth, while a splash of lemon juice provides a refreshing contrast, balancing the rich ingredients beautifully. To finish, we drizzle a homemade cilantro oil over the top, infusing the soup with a burst of herby freshness that will leave your senses invigorated.

Not only is this soup satisfying and packed with nutrients, but it also embodies the spirit of wholesome cooking. Easy to prepare in a single pot, it’s an ideal choice for meal prepping, as you can make it in advance and enjoy it throughout the week. Perfect for sharing, this recipe serves four and is guaranteed to impress family and friends alike. Don’t miss out on this comforting bowl of warmth that’s both delicious and good for you!

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