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Curried Red Lentil and Squash Soup

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Curried Red Lentil and Squash Soup

Curried Red Lentil and Squash Soup

Jessica Braider
This soup is adapted from a Sears family recipe from the Dr. Sears Wellness Institute, so you know it’s healthy as can be. You could easily substitute 1 1/2 - cups fresh cooked butternut or acorn squash or add additional vegetables like zucchini or potatoes, or you could stir in greens like spinach to the finished soup.
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Servings 8 servings

Ingredients
  

  • 2 Tbsp. extra virgin olive oil
  • 1 yellow onion diced
  • 2 stalks celery sliced
  • 4 carrots sliced
  • 2 - 3 cloves garlic minced, about 1 1/2 tsp.
  • 2 Tbsp. curry powder
  • 12 oz. frozen cooked winter squash thawed, or use 14 oz. canned pumpkin or sweet potato puree
  • 8 cups reduced-sodium chicken or vegetable broth or use any variety
  • 14 1/2 oz. fire-roasted diced tomatoes with chilies with their liquid
  • 1 lb. red lentils or use yellow split peas or brown lentils 2 1/2 cups

Instructions
 

  • Heat a large heavy stockpot or Dutch oven over medium to medium-high heat, add the oil, and when it is hot, stir in the onions, celery, carrots, and garlic, and sauté them for 5 – 7 minutes until the onions and celery are translucent.
  • Stir in the curry powder for 1 minute, then add the remaining ingredients, cover and bring it to a boil.
  • Remove the cover and simmer it for about 15 minutes or until the lentils and vegetables are tender (could take an additional 10 – 15 minutes for split peas or brown lentils).
  • Add salt and pepper, to taste, and serve immediately, refrigerate it for up to 4 days, or freeze it for up to 3 months.

Slow Cooker Directions:

  • You will need at least a 5-liter slow cooker for this recipe. Omit the oil. Combine all ingredients in the slow cooker, and cook on low for 8 - 12 hours or on high for 4 - 6 hours. For a thinner soup, add 1 - 2 cups extra broth. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)

Notes

Do Ahead or Delegate: Dice the onion, slice the celery and the carrots, peel the garlic, thaw the squash if using it.
Scramble Flavor Booster: Use a little extra curry powder and serve it with freshly ground black pepper.
Tip: Winter squash, with its mild, sweet flavor is a nutritional powerhouse.  It's an excellent source of vitamins A and C as well as carotenoid antioxidants. You can thaw and stir it into many soups and sauces.
Nutritional Information Per Serving (% based upon daily values): Calories 286, Total Fat: 4g, 6%; Saturated Fat: 1g, 3%; Cholesterol: 0mg, 0%; Sodium: 248mg, 10.5%; Total Carbohydrate: 48g, 16%; Dietary Fiber: 12g, 47.5%; Sugar: 7g; Protein: 16g
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