Tested till perfect Vegan Squash Lentil and Chickpea Soup

Vegan Squash Lentil and Chickpea Soup

This hearty, made-from-scratch soup will be ready to devour in less than 30 minutes.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: December 2005

Recipe4 out of 5 based on 7 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 4

Ingredients

  • 1 tbsp 1tbspvegetable oil
  • 1 tsp 1tspcumin seeds or ground cumin
  • 1/4 tsp 1/4tspsalt
  • 2 cups 2cupschopped, peeled butternut squash
  • 1 1oniononions, chopped
  • 2 2cloves garlic, minced
  • 1/2 tsp 1/2tspchili powder
  • 1/2 tsp 1/2tsppepper
  • 3 tbsp 3tbsptomato paste
  • 1 can (19 oz/540 mL) 1can (19 oz/540 mL)lentils, drained and rinsed
  • 1 can (19 oz/540 mL) 1can (19 oz/540 mL)chickpeachickpeas, drained and rinsed
  • 4 cups 4cupsvegetable stock
  • 1 1strip lemon rind
  • 1/4 cup 1/4cupchopped fresh parsley
  • lemon wedges
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Preparation

In Dutch oven, heat oil over medium heat; fry cumin seeds for 1 minute. Add squash, onion, garlic, chili powder, pepper and salt; fry, stirring occasionally, until onion is softened, about 5 minutes. Add tomato paste; cook, stirring, for 1 minute.

Add lentils, chickpeas, stock and lemon rind; cover and simmer until squash is tender, about 15 minutes. Discard lemon rind. Sprinkle with parsley. Serve with lemon wedges.

More squash recipes:

Additional information : Substitution: You can replace the cumin with whole or ground fennel or caraway seeds.

Nutritional Information per serving: about

cal 349 pro 16g total fat 5g sat. fat 1g
carb 62g fibre 12g chol 0mg

1

sodium 710mg

% RDI:

calcium 10 iron 44 vit A 67 vit C 50
folate 123
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