alive logo

Roasted Butternut Lentil Soup


    Roasted Butternut Lentil Soup

    The flavours of this soup only get better as it sits for a day or two. You can use other winter squash such as acorn or buttercup.


    1 medium butternut squash, about 5 cups (1.25 L), diced, seeds reserved
    2 Tbsp (30 mL) vegetable oil
    1 cup (250 mL) red or yellow lentils
    1 tsp (5 mL) turmeric
    1 tsp (5 mL) cumin seeds
    1 medium onion, finely chopped
    3 garlic cloves, minced
    1 in (2.5 cm) piece fresh ginger, minced
    1 tsp (5 mL) garam masala or curry powder
    Salt and pepper to taste
    Juice of 1/2 lemon, about 1 Tbsp (15 mL)

    Preheat oven to 400 F (200 C). Place squash on baking sheet lined with foil and toss with 1 Tbsp (15 mL) vegetable oil. Bake for 25 minutes, or until squash becomes tender, stirring halfway.

    Meanwhile, in medium saucepan, combine lentils, turmeric, and 2 1/2 cups (625 mL) water. Bring to a boil, reduce heat, and simmer covered for 10 to 15 minutes, or until lentils begin to break down.

    Clean squash seeds of pulp and dry well with a paper towel. Toast seeds along with salt to taste in dry skillet over medium until golden, about 3 to 4 minutes, stirring frequently.

    Add the cooked squash to the lentils and mash with fork or potato masher.

    In large saucepan, heat 1 Tbsp (15 mL) oil over medium. Add cumin seeds and heat for 1 minute. Add onion, garlic, and ginger and cook until onion softens and becomes translucent, about 5 minutes. Stir in garam masala and cook for 1 minute. Add lentil squash pur'ee salt, pepper, and 3 cups (750 mL) water or vegetable stock. Bring to a boil and simmer for 10 minutes. Add more liquid if desired. Stir in lemon juice.

    Puree in a blender in batches. Ladle into serving bowls and garnish with toasted squash seeds and cilantro.

    Serves 6.

    Each serving contains: 229 calories; 10 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 37 g carbohydrates; 12 g fibre; 8 mg sodium 

    source: "Load Up on Lentils", alive #336, October 2010


    Roasted Butternut Lentil Soup




    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.