Bistro Squash & Lentil Soup Bistro Squash & Lentil Soup

Bistro Squash & Lentil Soup | Food styling by Claire Stubbs | Prop styling by Renée Drexler/The Props Image by: Maya Visnyei

This flavourful soup is packed with vitamins A, C and E, which help bolster the immune system.

  • Prep time 30 minutes
  • Total time 40 minutes

Ingredients

  • 3 tablespoons olive oil
  • 1 large onion , chopped
  • 1 carrot , chopped
  • 1/2 teaspoon each salt and pepper
  • 3 cloves garlic , finely grated or pressed
  • 2 sprigs fresh rosemary
  • 1 butternut squash , peeled and chopped (about 6 cups)
  • 1 pkg (900 mL) sodium-reduced chicken broth
  • 2 teaspoons lemon juice
  • 1 cup cooked lentils (preferable Puy)
  • 1 cup water (optional)
  • 1/4 cup crumbled herbed goat cheese
  • fresh parsley (optional)

Method

In Dutch oven or large heavy-bottomed saucepan, heat 2 tbsp of the oil over medium heat; cook onion, carrot and 1/4 tsp each of the salt and pepper, stirring occasionally, until onion is softened, 3 to 5 minutes. Add garlic and rosemary; cook until fragrant, about 1 minute.

Stir in squash and broth; cover and bring to boil over high heat. Reduce heat to medium; partially cover and simmer, stirring occasionally, until squash is tender, 12 to 15 minutes.

Meanwhile, in small bowl, whisk together remaining oil, salt, pepper and the lemon juice; stir in lentils. Set aside.

Remove saucepan from heat; discard rosemary. Using immersion blender, purée soup in batches until smooth; strain through fine-mesh sieve into clean saucepan. (If soup is too thick, add water, 1/4 cup at a time, until desired consistency.)

To serve, ladle soup into bowls. Spoon lentils over top; sprinkle with goat cheese and parsley (if using). 

Test Kitchen Tip: Cook a big batch of lentils on the weekend to use in this and other recipes. If tight on time, substitute drained and rinsed sodium-reduced canned lentils.

Makes 4 to 6 servings.

Nutritional facts Per each of 6 servings: about

  • Fibre 8 g
  • Sodium 629 mg
  • Sugars 8 g
  • Protein 9 g
  • Calories 234
  • Total fat 9 g
  • Potassium 728 mg
  • Cholesterol 5 mg
  • Saturated fat 3 g
  • Total carbohydrate 32 g

%RDI

  • Iron 19
  • Fibre 0.0
  • Folate 47
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 11
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 220
  • Vitamin C 48
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Lunch & Dinner

Bistro Squash & Lentil Soup

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