High-Protein Butternut Squash & Lentil Soup is a healthy and delicious soup. This soup prepares quickly in less than an hour; it’s best for busy days. This is made with simple and easily accessible components. It contains olive oil, butternut squash, yellow onions, carrots, garlic, green lentils, ground coriander, vegetable broth, tomatoes, and seasonings. It is very simple to prepare and serve it with garlic toast, green salad, or roasted vegetables for a filling meal. This dish has 14 g protein in one portion of this dish. This soup is made with Greek yogurt, so it is not good for people who are dairy intolerant.
STATS:
- Calories: 280 kcal
- Time for prep: 15 minutes
- Cooking duration: 40 minutes
- Overall duration: 55 minutes
- Cuisine: Mediterranean
- Serving: 6 servings
- Course: Soup, Main
- Diet: High-Protein
- Serving size: 1½ cups
EQUIPMENT:
- Blender
- Large pot
- Cutting board
- Wooden spoon
- Knife
- Ladle
INGREDIENTS:
- 1 tablespoon olive oil (extra-virgin)
- One butternut squash
- 4 small carrots slices
- One yellow onion
- 2 big garlic cloves sliced
- One tsp. coriander powder
- ½ tsp. black pepper
- 1 & ½ cups green lentils
- One tsp. cumin powder
- 1 tsp. salt
- ½ tsp. cinnamon
- ¼ tsp. allspice
- 2 bay leaves
- 8 cups vegetable broth
- 1 can of diced tomatoes
- ¼ cup nonfat Greek yogurt
- Parsley leaves
- Lemon wedges
INGREDIENT NOTES:
BUTTERNUT SQUASH:
- It will add a natural sweet taste and creaminess to the soup. We have to choose firm squash to make the tasty soup.
GREEN LENTILS:
- They are enriched in fiber and protein. It will aid in providing the shape in the cooking by preparing the hearty soup.
SPICES:
- Use the coriander, cumin, and allspice to season the soup. It will add the deep flavor and warmth, and also balance the sweet taste of this soup.
GREEK YOGURT:
- It will make the soup creamy and also add protein content to it. You can use the vegan version of this Greek yogurt if required.
VEGETABLE BROTH:
- Unsalted vegetable broth is used to make the base of this soup, and we can easily alter the salt level as we like.
INSTRUCTIONS:
- Heat the oil in the skillet on a medium flame.
- Then we add the carrots, garlic, and onions to the oil and toss for 5 minutes till it gets soft.
- Now we add the spices to the soup and mix well.
- Add the lentils, bay leaves, broth, tomatoes, and butternut squash.
- Boil the broth, decrease the flame, and simmer the soup for 30 to 35 minutes till the lentils get soft.
- Then we remove the bay leaves and add the Greek yogurt, and stir properly.
- Blend some portion of the soup to make the creamy texture of this soup.
- Sprinkle the parsley and serve the soup with lemon slices.
WHAT TO SERVE WITH THIS SOUP:
BREAD:
- Whole Grain Bread
- Crusty Artisan Bread
- Garlic Toast
- Sourdough Slices
TOPPINGS:
- Greek Yogurt
- Fresh Parsley
- Chili Flakes
- Toasted Seeds
SIDE SALAD:
- Green Salad
- Cucumber Salad
- Tomato Salad
- Lemon Herb Salad
PROTEINS:
- Grilled Tofu
- Roasted Chickpeas
- Paneer Cubes
- Boiled Eggs
GRAINS:
- Quinoa
- Brown Rice
- Couscous
- Barley
BEVERAGE:
- Herbal Tea
- Lemon Water
- Green Tea
- Sparkling Water
TIPS:
- We have to soak these lentils for fifteen minutes to reduce the cooking time.
- Blend half the quantity of the soup to make a smooth texture, and it also remains chunky.
- Sprinkle some smoked paprika to add a smoky twist to the soup.
- Add some additional broth to alter the consistency of the soup.
STORAGE INFORMATION:
FRIDGE:
- Add the soup to the covered box & stock for four days.
FREEZER:
- Make the portions and freeze the soup for 3 months.
FAQs:
Will I utilize red lentils to make this soup?
- Yes, use the red lentils instead to prepare this soup. It will provide a soft texture.
Is this soup good for a vegan diet?
- No, it is not appropriate for this diet. We have to eliminate the use of Greek yogurt or add vegan base yogurt for this purpose.
How will I prepare the spicy soup?
- Add the chili powder or cayenne pepper to prepare the spicy soup.
Will I have to peel the squash?
- Yes, it is better to peel the squash to provide a good texture. We can also use the pre-cut squash for convenience.
NUTRITIONAL INFORMATION:
Calories: 280 kcal
Protein: 14 g
Total carbs: 40 g
Serving: 6
Net carbs: 28 g
Fiber: 12 g
Fat: 5 g
Iron: 4 mg
Serving size: 1½ cups
Calcium: 90 mg
Vitamin A: 9 mg
Sodium: 420 mg
Potassium: 780 mg
