Spiced Butternut Squash and Lentil Soup

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This Spiced Butternut Squash & Lentil Soup is hearty, filling, and rich in fibre, making it an excellent option for supporting a healthy metabolism as the colder months set in. It’s naturally low in sugar, gluten-free, and packed with nutritious ingredients to keep you feeling satisfied and nourished.

Ingredients:

• 1 medium butternut squash, peeled and diced

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 carrot, chopped

• 200g red lentils (rinsed)

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1/2 tsp ground turmeric

• 1/2 tsp smoked paprika

• 1/4 tsp cayenne pepper (optional)

• 1 tbsp extra virgin olive oil

• 1.2 litres chicken or vegetable stock (gluten-free)

• Salt and pepper to taste

• Fresh coriander or parsley for garnish (optional)

• 1 tbsp mixed seeds for garnish (optional)

Instructions:

1. Heat the olive oil in a large saucepan over medium heat. Add the onion, garlic, and carrot, cooking until softened (about 5 minutes).

2. Stir in the cumin, coriander, turmeric, smoked paprika, and cayenne (if using), and cook for 1-2 minutes to release the spices' flavour.

3. Add the diced butternut squash and lentils, stirring to combine with the vegetables and spices.

4. Pour in the vegetable stock and bring to a boil. Reduce heat and simmer for 25-30 minutes until the butternut squash is soft and the lentils are cooked through.

5. Use a stick blender, or transfer the soup to a blender to blend until smooth. If you prefer a chunkier texture, blend only part of the soup.

6. Season with salt and pepper to taste.

7. Serve warm, garnished with fresh coriander or parsley and mixed seeds if desired.

Nutritional Benefits

• Butternut Squash

  Butternut squash is rich in vitamins A and C, both essential for immune function and skin health. It's also a good source of fibre, which aids digestion and helps regulate blood sugar levels. The beta-carotene in squash is an antioxidant that supports eye health and reduces inflammation.

• Red Lentils

  Lentils are an excellent source of plant-based protein and fibre, which help maintain stable blood sugar levels and promote satiety. They also provide iron, important for energy production, and folate, which supports cell function and helps prevent anaemia.

• Onion and Garlic

  Both onion and garlic are rich in antioxidants and contain compounds like quercetin (in onions) and allicin (in garlic), which are known for their anti-inflammatory, antimicrobial, and heart-protective properties. They also support immune health and contribute to digestive well-being.

• Spices (Cumin, Coriander, Turmeric, Smoked Paprika, and Cayenne Pepper)

  The spices in this recipe offer not only flavour but also various health benefits:

  Cumin and coriander improve digestion and contain antioxidants that support immune health.

  Turmeric contains curcumin, a powerful anti-inflammatory and antioxidant that supports joint health and reduces inflammation.

  Smoked paprika and cayenne pepper add flavour and can help boost metabolism due to their thermogenic properties.

• Carrot

  Carrots are another good source of beta-carotene (vitamin A), supporting eye health and the immune system. They are also low in calories but rich in fibre, promoting healthy digestion and helping maintain steady blood sugar levels.

• Extra Virgin Olive Oil

  Olive oil is rich in monounsaturated fats, particularly oleic acid, which supports heart health by reducing inflammation and helping to regulate cholesterol levels. It's also a good source of vitamin E, an antioxidant that protects cells from oxidative stress.

• Chicken or Vegetable Stock

  Stock adds depth to the soup while providing essential minerals such as calcium, magnesium, and phosphorus, which are vital for bone health. Using low-sodium stock can help manage blood pressure.

• Mixed Seeds (Optional)

  Seeds such as pumpkin or sunflower seeds offer a healthy dose of omega-3 fatty acids, protein, and fibre. These nutrients are beneficial for heart health, blood sugar control, and maintaining healthy skin and hair.

By combining a range of vegetables, protein-rich lentils, heart-healthy olive oil, and anti-inflammatory spices, this soup provides a balanced, nutrient-dense meal that supports immune health, digestion, and overall metabolic function.