Curried lentil and squash soup (baked soup)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 128.4
- Total Fat: 2.5 g
- Cholesterol: 0.0 mg
- Sodium: 44.9 mg
- Total Carbs: 23.9 g
- Dietary Fiber: 6.1 g
- Protein: 5.0 g
View full nutritional breakdown of Curried lentil and squash soup (baked soup) calories by ingredient
Introduction
This is my staple lunch when I'm busy. I leave a bit pot in the fridge, but sometimes it disappears into the teenagers. I have never tried freezing it but it keeps well in the fridge for three days. This is my staple lunch when I'm busy. I leave a bit pot in the fridge, but sometimes it disappears into the teenagers. I have never tried freezing it but it keeps well in the fridge for three days.Number of Servings: 8
Ingredients
-
6oz dry lentils. (If using brown or green lentils, soak overnight before using)
10oz butternut squash (or pumpkin, or another form of squash)
Three medium potatoes
One red onion
4 cloves of garlic
1.5tbs coriander seed
1 tbs cumin
1 tbs tumeric
1 tbs olive oil
1 tsp ground black pepper
3 tsps chopped fresh ginger root
10oz raw spinach
salt to taste
Tips
Just about any beans and pumpkin or squash will do for this recipe. It is tasty and warming, and full of good things.
If you want a more substantial meal, add a wholemeal pitta, and swirl a teaspoon of low fat yogurt to the soup when serving. This adds about 140 calories to each serving, depending on the yogurt and pitta you use.
Directions
If using dried green or brown lentils, soak overnight before using. Red lentils can be used from dry.
Peel the squash and potatoes, and chop into pieces about 1" cubed. Peel the onion and slice finely. Peel but do not chop the garlic.
Take all the spices and grind in a pestle and mortar (or put into a thick plastic bag and bash with a rolling pin).
Put the potatoes, garlic, onions, squash and spices into a large baking dish, with plenty of room for added ingredients later. Add the olive oil and toss gently to coat all the ingredients.
Put the dish of veg into the oven and bake on medium heat for about 15 - 25 minutes, until the vegetables are golden at the edges and the squash and potatoes are softening.
Add water and lentils, and bake again until all the ingredients are cooked through (about 20 minutes). Liquidise or mash the soup, adjusting the amount of water, and add salt to taste.
To serve, put a handful of spinach into the bottom of a deep soup bowl, then put a large ladle of soup over the top. The spinach will wilt into the soup.
Serving Size: Makes eight servings
Number of Servings: 8
Recipe submitted by SparkPeople user LOVAGE.
Peel the squash and potatoes, and chop into pieces about 1" cubed. Peel the onion and slice finely. Peel but do not chop the garlic.
Take all the spices and grind in a pestle and mortar (or put into a thick plastic bag and bash with a rolling pin).
Put the potatoes, garlic, onions, squash and spices into a large baking dish, with plenty of room for added ingredients later. Add the olive oil and toss gently to coat all the ingredients.
Put the dish of veg into the oven and bake on medium heat for about 15 - 25 minutes, until the vegetables are golden at the edges and the squash and potatoes are softening.
Add water and lentils, and bake again until all the ingredients are cooked through (about 20 minutes). Liquidise or mash the soup, adjusting the amount of water, and add salt to taste.
To serve, put a handful of spinach into the bottom of a deep soup bowl, then put a large ladle of soup over the top. The spinach will wilt into the soup.
Serving Size: Makes eight servings
Number of Servings: 8
Recipe submitted by SparkPeople user LOVAGE.