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Butternut Squash + Green Lentil Soup
We’ve experienced a very cold and wet (snow, ice, rain) winter so far in Utah, as have much of the US.
While I’m grateful for the needed moisture, I think we’ve stayed home and cooked soup more than ever previously in one winter. Which says a lot because I’m a total homebody who loves soup anyway 😅 Anyone else in hibernation mode this winter?
A big focus over the past year is to create and share more budget-friendly, whole food nutrient-packed meals that actually taste REALLY GOOD.
This Butternut Squash Green Lentil Soup hits the mark for all of the above. It’s simple and the ingredients are usually inexpensive in the winter (compared to how filling they are!) It’s cozy and super satisfying while simultaneously showing up with a wonderful flavor.
French Green Lentils are my favorite type of lentils to cook and eat. They hold their shape as they cook, and they have a really great flavor along with a firm texture.
How often do you eat lentils?
👨🌾Here’s a foodie fact for you:
Lentils were one of the very first crops ever grown by humans – dating back to 11,000 BC in Greece!
And they’ve been fueling us ever since.
They are made up of more than 25% protein … they’re loaded with vitamins and minerals (including iron) … they are packed with fiber … AND they are budget-friendly.
💪But that’s just for starters. They also have antioxidant and anti-inflammatory properties that may fight cancer and other diseases.
Lentils also have been linked with lower cholesterol and blood pressure, reduced risk of heart disease, and they also can help keep you feeling full for hours after eating!
PLUS: unlike legumes, they do not take HOURS of soaking and cooking.
REFERENCE:
🍲Any broth or stock of your choice works great here. Vegetable Broth is great if you’re staying with the plant-based theme. I personally prefer bone broth for its added protein and collagen-rich benefits. Use whatever you have at home and love.
🍋The fresh lemon zest really elevates your soup game! Don’t skip it!
ALWAYS use freshly-squeezed lemon juice from an actual fresh lemon. Bottled lemon juice from the store will give your soup a strange metallic or overly acidic taste. We want this to taste super bright and fresh.
6 servings
Ingredients:
- 2 Tbsps avocado oil or olive oil
- 2 yellow onions, diced
- 4 fresh garlic cloves, chopped
- 3 cups cubed fresh butternut squash
- 10 oz dried green lentils
- 6 cups stock or broth
- 2 cups chopped fresh kale
- 1 fresh lemon, juice, and zest of
- plain coconut yogurt or Greek yogurt, to serve
- chili flakes, to taste
Instructions:
In a large Dutch oven or stock pot, heat the oil over medium heat.
Saute the onions until softened, around 4 minutes.
Stir in the garlic and butternut squash, then continue to cook for a minute longer, until the garlic releases its flavor.
Add in your dried lentils and pour in the stock then bring the soup to a boil, then reduce to a gentle simmer.
Simmer, covered, for 20-25 minutes, or until the lentils are tender and the soup has thickened a bit.
Add the chopped kale, lemon zest, and lemon juice then stir to combine.
Taste test and add a pinch of sea salt if desired.
Serve warm with yogurt if desired and a pinch of chili flakes.
Enjoy!
💚Rachel
Butternut Squash + Green Lentil Soup
Persons
6
Ingredients
- 2 Tbsps avocado oil or olive oil
- 2 yellow onions, diced
- 4 fresh garlic cloves, chopped
- 3 cups cubed fresh butternut squash
- 10 oz dried green lentils
- 6 cups stock or broth
- 2 cups chopped fresh kale
- 1 fresh lemon, juice, and zest of
- plain coconut yogurt or Greek yogurt, to serve
- chili flakes, to taste
Instructions
- In a large Dutch oven or stock pot, heat the oil over medium heat.
- Saute the onions until softened, around 4 minutes. Stir in the garlic and butternut squash, then continue to cook for a minute longer, until the garlic releases its flavor.
- Add in your dried lentils and pour in the stock then bring the soup to a boil, then reduce to a gentle simmer.
- Simmer, covered, for 20-25 minutes, or until the lentils are tender and the soup has thickened a bit.
- Add the chopped kale, lemon zest, and lemon juice then stir to combine.
- Taste test and add a pinch of sea salt if desired.
- Serve warm with yogurt if desired and a pinch of chili flakes.
- Enjoy!
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