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.
12oz.frozen cooked winter squashthawed, or use 14 oz. canned pumpkin or sweet potato puree
8cupsreduced-sodium chicken or vegetable brothor use any variety
14 1/2oz.fire-roasted diced tomatoes with chilieswith their liquid
1lb. red lentilsor 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: 16gLike this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!