Squash & Lentil Soup

About recipe

This recipe is a great place to start if you’re looking for a vegetarian dish that’s easy to prepare and full of fiber. Try it for lunch, or pair it was a tossed green salad for a balanced vegetarian dinner.

Ingredients (serves 6)

  • 2 tablespoon olive oil
  • 1 yellow onion, diced small
  • 1/4 teaspoon salt
  • 2 carrots, peeled and diced small
  • 2 celery stalks, diced small
  • 2 cups winter squash (butternut, acorn, or delicata work well), peeled and cut into 1/2-inch cubes
  • 1 teaspoon curry power
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon ground cinnamon
  • Pinch of red pepper flakes
  • 1 cup dried green lentils, rinsed well
  • 8 cups low-sodium vegetable broth
  • 1 cup tightly packed, stemmed, and thinly sliced kale or spinach


  1. Heat the olive oil in a heavy soup pot over medium heat. Add the onion and sauté until translucent, about 4 minutes.
  2. Add the carrots, celery, squash, and salt and sauté until all of the vegetables are just tender, about 5 minutes.
  3. Add the curry powder, cumin, turmeric, coriander, cinnamon, 1/4 teaspoon of salt, and red pepper flakes and give a stir. Add the lentils and stir to coat. Pour in 1/2 cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the pot, and cook until the liquid is reduced by half.
  4. Add the rest of the broth. Increase the heat to high and bring to a boil. Decrease the heat to low, cover, and simmer until the lentils are tender, about 20 to 25 minutes.
  5. Stir in the kale/spinach and cook until it’s tender, about 3 minutes.

Nutritional information

This information is per serving.

  • Calories200
  • Calories from fat5
  • Saturated fat0.5 g
  • Protein9 g
  • Sodium320 mg
  • Postassium420 g
  • Fiber6 g
  • Total Carbohydrate31 g
  • Sugars7 g
  • Calcium48 g
  • Iron2 g
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