Curried-Squash and Red-Lentil Soup

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

Suggestions


If you’re in search of a hearty, flavorful, and nutritious dish that will warm your soul, look no further than this Curried-Squash and Red-Lentil Soup! This delightful vegetarian and gluten-free creation boasts the rich, earthy sweetness of butternut squash, perfectly complemented by the subtle spiciness of Madras curry powder. Packed with wholesome ingredients, this soup is not only easy to prepare but also boasts a satisfying depth of flavor that makes it an excellent choice for lunch or dinner.

Imagine a comforting bowl of creamy soup, filled with vibrant colors and textures from the fresh vegetables and red lentils, all simmered together to create a dish that is as nourishing as it is delicious. The addition of fragrant garlic and ginger adds an aromatic kick, while a drizzle of homemade cilantro oil elevates this dish to gourmet status. Perfectly paired with fluffy basmati rice, each bite is an explosion of flavors that will leave you craving more.

Whether you're hosting a gathering or enjoying a quiet evening at home, this Curried-Squash and Red-Lentil Soup is a fantastic centerpiece that will impress your guests and satisfy your taste buds. Plus, it’s an excellent make-ahead meal that can be saved for days, making weeknight dinners a breeze. So roll up your sleeves, gather your ingredients, and get ready to enjoy a bowl of goodness that will warm both your heart and home!

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