Photo: Cala
Lentil Butternut Squash Soup
14 ingredients
10 min + 20 min
6
openrecipes
This nutritious soup is a well-balanced meal filled with butternut squash, lentils and kale. Both kids and adults will appreciate this hearty winter soup. A great choice for fueling active minds and bodies.
Estimated Nutrition (whole recipe, rough)
653
Calories
18g
Protein
43g
Fat
58g
Carbs
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Green Onion | 1 medium (110g) | 44 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 Tablespoon Canola Oil
- 5 Medium Size Bella Mushrooms, Sliced
- 1 Small Onion, Finely Chopped
- 12 ounces, weight Butternut Squash, Peeled, Seeded, And Diced.
- 2-½ cups Cooked Brown Lentils
- 2 cups Coconut Milk (Silk Brand Preferred)
- 2 teaspoons Cumin Powder (freshly Ground Is Preferred)
- 2 teaspoons Thyme
- 1 teaspoon Basil
- ¼ teaspoons Oregano
- ¼ teaspoons Cayenne Pepper
- ½ teaspoons Salt
- 3 cups Shredded Kale
- 1 Tablespoon Finely Chopped Green Onion For Garnishing (optional)
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By tastykitchen ·
Recipe sourced from
openrecipes