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This High-Protein Butternut Squash & Lentil Soup Is a Cozy Winter Dinner

This High-Protein Butternut Squash & Lentil Soup Is a Cozy Winter Dinner

This high-protein butternut squash & lentil soup is a cozy winter dinner.
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Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Course Main Course
Cuisine Mediterranean
Servings 6 bowls
Calories 319 kcal

Equipment

  • large pot

Ingredients
  

Vegetables

  • 1 tablespoon extra-virgin olive oil
  • 2.5 pounds butternut squash, peeled and chopped (about 6 cups)
  • 1 medium yellow onion, chopped (about 1.5 cups)
  • 4 small carrots, peeled and sliced (about 1.33 cups)
  • 2 large cloves garlic, thinly sliced (about 1.5 tablespoons)

Lentils and Spices

  • 1.5 cups green lentils, rinsed (about 10 ounces)
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon salt
  • 0.5 teaspoon ground pepper
  • 0.5 teaspoon ground cinnamon
  • 0.25 teaspoon ground allspice
  • 2 bay leaves

Broth and Tomatoes

  • 8 cups lower-sodium vegetable broth
  • 1 15-ounce can no-salt-added diced tomatoes , undrained

Serving Garnish

  • 0.25 cup nonfat plain strained (Greek-style) yogurt , plus more for serving
  • 0.25 cup fresh flat-leaf parsley leaves (loosely packed)
  • lemon wedges , for serving (optional)

Instructions
 

Cooking Instructions

  • Heat 1 tablespoon oil in a large pot over medium-high heat. Add chopped squash, chopped onion, sliced carrots and sliced garlic; cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes.
  • Add rinsed lentils, 1 teaspoon each coriander, cumin and salt, ½ teaspoon each pepper and cinnamon, ¼ teaspoon allspice and 2 bay leaves. Cook, stirring constantly, until fragrant, about 30 seconds. Stir in 8 cups broth and 1 can tomatoes with their juice. Cover and bring to a lively simmer over medium heat. Cook, covered and undisturbed, until the lentils and squash are tender, about 20 minutes. Remove from heat. Discard the bay leaves. Stir in ¼ cup yogurt.
  • Divide the soup among 6 bowls. Top with ¼ cup parsley. Serve with additional yogurt and lemon wedges, if desired.

Notes

Let cool completely and refrigerate in an airtight container for up to 4 days.

Nutrition

Serving: 2cupsCalories: 319kcalCarbohydrates: 61gProtein: 16gFat: 4gSaturated Fat: 1gSodium: 603mgPotassium: 1338mgFiber: 12gSugar: 11gVitamin C: 52mgCalcium: 172mgIron: 6mg
Keyword Butternut Squash, cozy dinner, high-protein, lentils, soup, Vegetarian
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