Butternut & Lentil Soup

This is one of those meals that feels incredibly nourishing without being complicated.

The red lentils provide plant-based protein and fiber while the butternut squash gives the soup that beautiful creamy texture without needing a heavy cream base.

Ingredients

• 1 tablespoon extra virgin olive oil

• 1 medium onion, diced

• 3 garlic cloves, minced

• 1 tablespoon freshly grated ginger

• 1½ teaspoons ground cumin

• 1 teaspoon ground cinnamon

• 4 cups vegetable broth

• 3 cups diced butternut squash

• 1 cup split red lentils

• 1 cup full-fat coconut milk (optional)

• Salt and pepper, to taste

• 2 tablespoons fresh cilantro, chopped (optional)

Directions

1. Coat the bottom of a large pot with olive oil and place over medium heat.

2. Add onion and cook for about 5 minutes, until soft and translucent.

3. Add garlic, ginger, cumin, and cinnamon. Cook for about 1 minute, stirring constantly, until fragrant.

4. Stir in broth, butternut squash, and lentils.

5. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes, until the squash and lentils are very tender.

6. Remove from heat.

7. Use an immersion blender to blend until smooth. If using a regular blender, blend in batches.

8. Return to the pot and stir in coconut milk.

9. Season with salt and pepper and gently reheat if needed.

10. Top with fresh cilantro if desired.

Approximate macros

~300 calories | 13g protein | 42g carbs | 10g fat | 10g fiber

Based on approximately 1½ cups per serving and will vary depending on the coconut milk and exact serving size.

Note: During our retreat, I made sure that the chef made a butternut squash soup. After coming home I create this recipe in my want for a delish soup that reminded me of the retreat but contained more protein. While making it I forgot to add the coconut milk and found the texture to be delightful. So add it or no, you’ll enjoy it!