Squash and Lentil Soup

Squash and Lentil Soup

1 Review
From: Diabetic Living Magazine

After some quick prep, your slow cooker will do the rest of the work. This Indian-inspired, high-protein soup has sweet butternut squash, earthy brown lentils and garam masala, and will delight the whole family.

Ingredients 5 servings

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Original recipe yields 5 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 1 cup dry brown lentils, rinsed and drained
  • 1 pound butternut squash, halved, seeded, peeled, and cut into ¾-inch pieces
  • 2½ cups vegetable broth
  • 2½ cups water
  • 2 medium carrots, chopped
  • 2 stalks celery, sliced
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon garam masala

Preparation

  • Prep

  • Ready In

  1. Rinse and drain lentils. In a 3- ½- or 4-quart slow cooker combine lentils, squash, broth, water, carrots, celery, onion, garlic, and garam masala.
  2. Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4- ½ hours (see Tip).
  • Tip: For easy cleanup: Line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition information

  • Serving size: 1⅓ cup
  • Per serving: 206 calories; 1 g fat(0 g sat); 15 g fiber; 40 g carbohydrates; 11 g protein; 222 mcg folate; 0 mg cholesterol; 6 g sugars; 14,058 IU vitamin A; 24 mg vitamin C; 94 mg calcium; 4 mg iron; 510 mg sodium; 837 mg potassium
  • Nutrition Bonus: Vitamin A (281% daily value), Folate (56% dv), Vitamin C (40% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ starch, ½ vegetable

Reviews 1

October 30, 2018
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By: Tracy Doyle
This is a nice, filling soup that is surprisingly low in calories. The only thing I would (and did) change was the amount of spices. No way does a teaspoon of Garam Masala do it for me! I started with a tablespoon. Then I added a tablespoon of turmeric and coriander and a half tablespoon of cumin and Madras curry powder. Before serving, I added another dose of the above spices in the same quantities. I also like a little heat, so I added an habanero pepper that I sliced without cutting through it. It gave a nice heat without peeling the skin off your forehead. I also added about a tablespoon of salt. We WILL make this soup again.
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