Squash, Lentil and Chickpea Soup

Name: Squash, Lentil and Chickpea Soup Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Ingredients: 1 tbsp (15 mL) vegetable oil; 1 tsp (5 mL) cumin seeds or ground cumin; 2 cups (500 mL) chopped peeled butternut squash; 1 onion chopped; 2 cloves garlic minced; 1/2 tsp (2 mL) each chili powder and pepper; 1/4 tsp (50 mL) tomato paste; 1 can (19 oz/540 mL)) lentils drained and rinsed; 1 can (19 oz/540 mL)) chickpeas drained and rinsed; 4 cups (1 L) vegetable stock; 1 strip lemon rind; 1/4 cup (50 mL) chopped fresh parsley; lemon wedges

Minutes to Prepare: 10
Minutes to Cook: 20

Number of Servings: 4

Ingredients

1 tbsp (15 mL) vegetable oil1 tsp (5 mL) cumin seeds or ground cumin2 cups (500 mL) chopped peeled butternut squash1 onion, chopped2 cloves garlic, minced1/2 tsp (2 mL) each chili powder and pepper1/4 tsp (50 mL) tomato paste1 can (19 oz/540 mL)) lentils drained and rinsed1 can (19 oz/540 mL)) chickpeas drained and rinsed4 cups (1 L) vegetable stock1 strip lemon rind1/4 cup (50 mL) chopped fresh parsleylemon wedges

Directions

In Dutch oven, heat oil over medium heat; fry cumin seeds for 1 minute. Add squash, onion, garlic, chili powder, pepper and salt; fry, stirring occasionally, until onion is softened, about 5 minutes. Add tomato paste; cook, stirring, for 1 minute.

Add lentils, chickpeas, stock and lemon rind; cover and simmer until squash is tender, about 15 minutes. Discard lemon rind. Sprinkle with parsley. Serve with lemon wedges

Number of Servings: 4

Recipe submitted by SparkPeople user SEUSSER.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 434.8
Total Fat: 6.0 g
Cholesterol: 0.0 mg
Sodium: 1,599.2 mg
Total Carbs: 78.2 g
Dietary Fiber: 21.2 g
Protein: 21.0 g

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