BUTTERNUT SQUASH + RED LENTIL SOUP

Butternut Squash and Red Lentil Soup is a delightful and nutritious dish that combines the rich and slightly sweet flavor of butternut squash with the earthy and hearty taste of red lentils. It’s a popular soup, especially during the fall and winter months, known for its warm and comforting qualities. Let’s dive into its history, components, preparation steps, and estimated preparation time:

History:
The exact origin of this soup is challenging to pinpoint, as variations of lentil soups have been enjoyed in various cultures for centuries. However, it is likely that the combination of butternut squash and red lentils in this specific soup is a more modern fusion of flavors, developed to create a wholesome and tasty meal.

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Components:
To prepare Butternut Squash and Red Lentil Soup, you will need the following components:

Ingredients:

• 1 medium-sized butternut squash
• 1 cup red lentils
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1 tablespoon olive oil
• 6 cups vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• Salt and pepper to taste
• Fresh herbs (such as parsley or cilantro) for garnish (optional)

Preparation Steps:

1. Prepare the Butternut Squash:

   • Peel and seed the butternut squash, then chop it into small cubes.

2. Sauté the Vegetables:

   • In a large pot, heat the olive oil over medium heat.
   • Add the chopped onion, garlic, carrot, and celery. Sauté until the vegetables are soft and the onion is translucent, about 5 minutes.

3. Add the Spices and Lentils:

   • Stir in the ground cumin and coriander, allowing the spices to toast briefly for added flavor.
   • Add the red lentils to the pot and stir to combine with the vegetables and spices.

4. Cook the Soup:

   • Pour in the vegetable broth and add the cubed butternut squash.
   • Bring the mixture to a boil, then reduce the heat to a simmer.
   • Cover the pot and let the soup cook for about 20-25 minutes or until the butternut squash is tender and the lentils are soft.

5. Blend and Season:

   • Use an immersion blender or transfer the soup to a blender in batches to puree it until smooth.
   • Season with salt and pepper to taste, adjusting the seasoning as needed.

6. Serve:

   • Ladle the soup into bowls, garnish with fresh herbs if desired, and serve hot.

Estimated Preparation Time:
The preparation time for Butternut Squash and Red Lentil Soup typically ranges from 45 minutes to an hour, including the time to chop and cook the vegetables, simmer the soup, and blend it to a smooth consistency.

This hearty and flavorful soup is perfect for warming up on a chilly day, and it’s a great addition to your collection of recipes. Enjoy!

Certainly, here are the nutrition facts and health information for Butternut Squash and Red Lentil Soup:

Nutrition Facts (Per Serving – Approximately 1 cup):

• Calories: 160-180 calories
• Total Fat: 2-3 grams
  • Saturated Fat: 0.5-1 gram
• Cholesterol: 0 milligrams
• Sodium: 600-800 milligrams (varies based on broth used)
• Total Carbohydrates: 34-38 grams
  • Dietary Fiber: 7-9 grams
  • Sugars: 5-7 grams
• Protein: 7-9 grams
• Vitamin A: 200-300% of the Daily Value (DV)
• Vitamin C: 20-30% DV
• Calcium: 4-6% DV
• Iron: 15-20% DV

Health Information:

1. Low in Calories: Butternut Squash and Red Lentil Soup is relatively low in calories, making it a good option for those looking to manage their calorie intake.

2. High in Fiber: This soup is rich in dietary fiber, thanks to both the butternut squash and red lentils. Fiber aids in digestion, promotes a feeling of fullness, and helps maintain stable blood sugar levels.

3. Vitamin A: Butternut squash is a fantastic source of vitamin A, primarily in the form of beta-carotene. Vitamin A is essential for healthy vision, immune function, and skin health.

4. Vitamin C: The soup provides a notable amount of vitamin C, which is an antioxidant that supports the immune system, skin health, and wound healing.

5. Protein: Red lentils are a good source of plant-based protein. They make the soup more filling and contribute to muscle maintenance and repair.

6. Low in Saturated Fat and Cholesterol: This soup is heart-healthy as it contains very little saturated fat and no cholesterol.

7. Sodium Consideration: The sodium content can vary depending on the vegetable broth or stock used. Choosing a low-sodium or homemade broth can help control sodium intake.

8. Iron: Lentils also provide iron, which is important for oxygen transport in the body and overall energy levels.

9. Vegan and Gluten-Free: Butternut Squash and Red Lentil Soup is typically vegan and gluten-free, making it suitable for a wide range of dietary preferences and restrictions.

Overall, this soup is a nutritious and well-balanced option that can be a valuable addition to a healthy diet. It’s particularly rich in vitamins, fiber, and plant-based protein, making it both delicious and beneficial for your well-being.