Easy Curried Butternut Squash and Coconut Soup
Servings: 4 people
Calories: 378kcal
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Ingredients
- 26.5 oz (750 g) butternut squash (1 small butternut squash, pumpkin also works)
- 3 carrot
- 1 onion (red or white)
- 2-3 cloves garlic
- 2 tsp olive oil (for frying)
- 1-2 tbsp (1 tbsp) curry powder
- ⅔ cup (125 g) red lentils, dried
- 3 cups (720 ml) vegetable broth
- 1 can low fat coconut milk (1 can = 14oz = 400ml)
- 1 inch (2.5 cm) ginger, fresh (1 inch = 2.5 cm)
- Salt and pepper to taste
Topping:
- 1 small chili / jalapeño (or half the amount chili powder)
- 4 tsp pumpkin seeds (roasted)
- 1 tbsp lemon juice (after serving. Hauke's fave!)
- 4 tbsp soy yogurt
Instructions
- Peel and dice the pumpkin, carrots, onions and garlic and fry them in oil for one minute in a large sauce pan. If you’re not sure how to slice a pumpkin/squash. (You don't necessarily have to peel the squash, but it will taste nicer without it.)
- Peel and finely dice the ginger. Add it together with the curry powder to the pot and fry for another minute. Tip in the lentils, vegetable broth, coconut milk and give it a good stir.
- Bring it to boil, then turn the heat down and simmer for 15-18 mins until everything is tender. If you are using pre-cooked lentils wait until the last couple of minutes to add them and their juice.
- Use a hand blender and blend it until smooth then season with salt and pepper.
- Serve with some bread on the side (well if you want to. We won’t force you!) and if you have, add some roasted pumpkin seeds, sliced chili drizzle a little lemon juice and top with soy yogurt.
Nutrition
Calories: 378kcal | Carbohydrates: 57g | Protein: 13g | Fat: 12g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.003g | Sodium: 832mg | Potassium: 1250mg | Fiber: 16g | Sugar: 11g | Vitamin A: 28118IU | Vitamin C: 66mg | Calcium: 162mg | Iron: 5mg