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
- 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)
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
- Iron 19
- Folate 47
- Calcium 11
- Vitamin A 220
- Vitamin C 48