Butternut Squash Lentil Soup

 

Butternut Squash Lentil Soup   https://www.acouplecooks.com/lentil-and-butternut-squash-soup/print/17435/

The truth is, I was looking for a soup to make so I could try out my new immersion blender.  Even though this soup didn’t call for one, I used it … and it was mahhhvelous!   It changed the texture to creamy in an instant.  It’ll save me from having to pour soups into the Vitamix to blend.  

This recipe is good, and does include lots of protein and greens, but in terms of taste, I did make quite a few changes.  I doubled the herbs, added a little coriander, celery and a parsnip, and didn’t have enough lentils, so I subbed in some split green peas.  Probably used more salt than called for, and did use lemon at the end.

As written below, these changes are reflected.  It seems this is a recipe worth playing with - will try adding spices from other recipes to add to the depth.  

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4.6 from 7 reviews

This hearty butternut squash lentil soup is a comforting and nutrient dense superfood soup, featuring lentils, kale, and leeks.

• Author: Sonja Overhiser
• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Total Time: 50 minutes
• Yield: 4 to 6 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American

Ingredients

SCALE

• 3 garlic cloves
• 3 carrots
• 3 large leeks or 1 large yellow onion (or a combination; 1leek and 1 yellow onion works well)
• (Optional - 1 celery, 1 parsnip)
• 1 medium butternut squash (4 to 5 cups diced; use frozen diced as a time saver)
• 1 bunch Tuscan kale or Swiss chard
• 2 tablespoons olive oil
• 1 teaspoon kosher salt - may need more
• 8 cups vegetable stock (we used 6 cups broth and 2 water)
• 1 1/2 cups brown or green lentils (if split green peas are used, cooking time will increase)
• 2 teaspoons dried thyme
• 2 teaspoons dried oregano
• (2 tsp ground coriander)
• Fresh ground pepper
• 1 tablespoon lemon juice (optional) - improves the taste

Instructions

1. Mince the garlic. Peel and chop the carrots into half moons.
2. Chop the leeks (watch the video!): chop off the dark green stems and the bottom roots, then slice each in half length-wise. Place each leek half cut-side down on the cutting board, then chop it into thin half-moons. Rinse thoroughly in a colander to remove any dirt.
3. Chop the butternut squash (watch the video!): Slice off the neck of the squash and peel it with a vegetable peeler. Peel the base. Slice the base in half and scoop out the seeds. Slice the neck into thin rectangles, then into long slices. Turn the slices the other way and dice. Cut the base into thin slices and then dice into small squares. 
4. Wash and chop the kale (watch the video!). You can also wait to do this step while the soup simmers in Step 6.
5. In a large pot over medium heat, heat the olive oil; add the leeks or onions and sauté until softened, about 4 to 5 minutes. Add carrots (optional celery and parsnip) and garlic and sauté for 3 to 4 minutes until softened.
6. Add the squash, vegetable broth, lentils, thyme, oregano, and kosher salt, and bring to a boil. Reduce heat and simmer for about 20 minutes until the lentils and butternut squash are soft (taste test a few). In the last few minutes, add the chopped chard and simmer until tender. Add additional salt and pepper to taste. If desired, stir in the lemon juice. 

Sweet Potato and Black Bean Stew

Another KindSoups creation.  I made it for Aruna and Suren and they really enjoyed it.  I only had chipotle chili powder, and used much less than I was supposed to, but it was still kind of spicy.  I toned it down with some unsweetened cocoa powder.  Also, served with yogurt and lime.  Very good and healthy overall. 

Ingredients

• 3 tbsps olive oil
• 3 large onions, diced
• 9 garlic cloves, minced
• 6 medium sweet potatoes, peeled and cubed
• 3 bell peppers, diced
• 3 cans black beans, drained (4.5 cups cooked)
• 3 cans diced tomatoes, undrained
• 6 cups vegetable broth
• 3 tbsps tomato paste
• 3 tbsps chili powder
• 1 tbsp cumin
• 1-1/2 tsps smoked paprika
• 1/2 tsp cayenne pepper (or more for spicier results)
• Salt and black pepper to taste
• Fresh cilantro, for garnish (optional)
• 
  
• 
  
• Instructions

• Heat olive oil over medium heat. Sauté onion and garlic 3-4 mins, until softened.
• Add sweet potatoes and bell pepper. Cook 5 mins.
• Stir in chili powder, cumin, smoked paprika, and cayenne. Cook 1 min.
• Add black beans, diced tomatoes, broth, and tomato paste. Stir well to combine.
• Bring to boil, then reduce heat and simmer 20-25 mins until sweet potatoes are
  tender.
• Season with salt and pepper. Garnish with fresh cilantro.

 

Bok Choy and Mushrooms over Farro

I’ve recently been delving into the role that inflammation plays in chronic diseases - everything ranging from headaches, fatigue and arthritis to heart disease, diabetes, cancer, irritable bowel and asthma.  

Many aspects of your lifestyle can help decrease inflammation.  There are no magic bullets.  The recommendations are the same as they’ve been for wellness for years:  good nutrition, physical activity, at least 7 hours of sleep, practicing mindfulness, avoiding toxins and good interpersonal relationships.  

For the nutrition part, most important is having a broad variety of fruits, vegetables, whole grains, legumes (lentils, beans, peas, chickpeas and soy products), nuts and seeds.  And making them delicious with herbs and spices.   

Certain vegetables should be included frequently.  These include the dark leafy greens and cruciferous vegetables, the latter meaning cabbage and anything that resembles it.  This would include Brussels sprouts, cauliflower, broccoli, and bok choy.  Also the alliums or aromatics - garlic and onions of all kinds - leeks, scallions, shallots, and chives.  Varying grains is also helpful.  My favorites these days are farro, barley, bulgur and buckwheat.  These can be used as breakfast cereal, as a side dish, or as a base for a salad or stir-fried vegetables.

Here’s a recipe I tossed together this evening, using some of my favorite components.  Feel free to change any of them.  I was very pleasantly surprised with the results.  It’s a complete meal as written, with many of the fiber sources listed above. 

INGREDIENTS:

Farro -Trader Joe’s 8.8 oz Ten minute farro,  or other grain, to make 4 servings

1 Tbsp EVOO

2 cloves garlic

1 Tbsp chopped or grated ginger

1 pound bok choy, washed and patted dry, stems trimmed, finely chopped

8 oz sliced mushrooms

2 Tbsp unsalted, preferably vegan, butter

2 Tbsp soy sauce

3 scallions finely sliced - some to sauté and some to garnish

1 can (15 oz) Great norther beans (or other beans to your liking)

Toasted sunflower seeds or sesame seeds to cover 

DIRECTIONS:

1) Boil water and cook the grain - TJ’s variety usually takes 6 minutes. 

2) Heat olive oil in pan.

3) Sauté garlic, ginger, scallions and bok choy until greens are wilted

4) Add the butter, soy and mushrooms

5) Add the beans and heat through.

6) Top with seeds of your liking.

Photo 5/7/23