Winter squash and lentil soup

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 193.2
  • Total Fat: 7.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 814.8 mg
  • Total Carbs: 28.4 g
  • Dietary Fiber: 8.0 g
  • Protein: 5.1 g

View full nutritional breakdown of Winter squash and lentil soup calories by ingredient

Number of Servings: 6


    Onions, raw, 1 cup, chopped
    Garlic, 4 cloves, chopped
    Corn Oil (or any veg. oil), 3 tbsp
    Sherry or sherry vinegar, 1 fl. oz
    Winter Squash -- butternut or delicata, 2 cups (one medium or two small), small cubes
    Sweet red peppers, .75 cup, chopped
    Sweet potato, 1 cup, small cubes
    Celery, raw, 1.5 cup, diced fine
    Lentils, 1 cup dried/uncooked (or substitute one can of your favorite beans)
    Water, tap, 6 cup
    Sea Salt, 2 tsp
    Pepper, black, 1 tsp
    Tarragon, 1 tsp
    Basil, .5 tsp
    Oregano, 1 tsp


Warm the oil and sherry on low-med heat in a large kettle. Add onions and garlic and cook on low for 5 min. Add squash, peppers, sweet potato, lentils and one cup of the water and turn up heat slightly. Simmer 10 min. uncovered.

Add the celery, the remaining 5.5 cups water, salt, pepper, and herbs, stir and simmer -- covered with a lid -- for 15-20 min, stirring occasionally.

Serve with bread and fruit or whatever crispy accompaniments you desire!

This soup is best when you use fresh veggies from your farmer's market. It is gluten-free and vegan.

Number of Servings: 6

Recipe submitted by SparkPeople user .