Curried Red Lentil and Squash Soup
This soup is adapted from a Sears family recipe from the Dr. Sears Wellness Institute, so you know it’s healthy as can be. You could easily substitute 1 1/2 - cups fresh cooked butternut or acorn squash or add additional vegetables like zucchini or potatoes, or you could stir in greens like spinach to the finished soup.
Ingredients
- 2 Tbsp. extra virgin olive oil
- 1 yellow onion diced
- 2 stalks celery sliced
- 4 carrots sliced
- 2 - 3 cloves garlic minced, about 1 1/2 tsp.
- 2 Tbsp. curry powder
- 12 oz. frozen cooked winter squash thawed, or use 14 oz. canned pumpkin or sweet potato puree
- 8 cups reduced-sodium chicken or vegetable broth or use any variety
- 14 1/2 oz. fire-roasted diced tomatoes with chilies with their liquid
- 1 lb. red lentils or use yellow split peas or brown lentils 2 1/2 cups
Instructions
- Heat a large heavy stockpot or Dutch oven over medium to medium-high heat, add the oil, and when it is hot, stir in the onions, celery, carrots, and garlic, and sauté them for 5 – 7 minutes until the onions and celery are translucent.
- Stir in the curry powder for 1 minute, then add the remaining ingredients, cover and bring it to a boil.
- Remove the cover and simmer it for about 15 minutes or until the lentils and vegetables are tender (could take an additional 10 – 15 minutes for split peas or brown lentils).
- Add salt and pepper, to taste, and serve immediately, refrigerate it for up to 4 days, or freeze it for up to 3 months.
Slow Cooker Directions:
- You will need at least a 5-liter slow cooker for this recipe. Omit the oil. Combine all ingredients in the slow cooker, and cook on low for 8 - 12 hours or on high for 4 - 6 hours. For a thinner soup, add 1 - 2 cups extra broth. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Notes
Do Ahead or Delegate: Dice the onion, slice the celery and the carrots, peel the garlic, thaw the squash if using it.
Scramble Flavor Booster: Use a little extra curry powder and serve it with freshly ground black pepper.
Tip: Winter squash, with its mild, sweet flavor is a nutritional powerhouse. It's an excellent source of vitamins A and C as well as carotenoid antioxidants. You can thaw and stir it into many soups and sauces.
Nutritional Information Per Serving (% based upon daily values): Calories 286, Total Fat: 4g, 6%; Saturated Fat: 1g, 3%; Cholesterol: 0mg, 0%; Sodium: 248mg, 10.5%; Total Carbohydrate: 48g, 16%; Dietary Fiber: 12g, 47.5%; Sugar: 7g; Protein: 16g
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