Red Kuri Squash, Red Lentil & Chilli Soup
Welcome in the new season with this autumnal, hearty soup ! It's perfect to mix up on a Sunday afternoon for the week's meal prep...
In keeping with the Autumn theme, I was going to cook up a pumpkin soup but these red kuri squashes caught my eye & they add sooooo much sweetness !
If you can't find a red kuri then a pumpkin or butternut squash will do ! & why not save the seeds then roast them with some chilli for a late night snack...
Because it's September I've added seasonal spices but next time I'm definitely going to try it with some fresh thyme & ginger !
For me, the best things about soup are the texture, the sprinkles & the bread ! Today, I've added pumpkin seeds, chipotle & chilli flakes, extra black pepper & a dollop of low-fat Greek yog. I'm already thinking about tomorrow's lunch & drizzling extra virgin olive oil then sprinkling with cinnamon & walnut pieces ! But on the topic of bread, I find Lidl's high protein triangle rolls pair up perfectly with soup - especially when lightly toasted. A small roll tops up your daily protein intake whilst keeping the carbs down.
Red Kuri Squash, Red Lentil & Chilli Soup
Serves: 6 mugs
Prep time: 10-15 mins
Cook time: 25-30 mins
Total time: 35-45 mins
Ingredients:
2 small red kuri squashes (around 1.2 kg)
200g red lentils
1 chilli
2 garlic cloves
1 onion
1/2 tsp nutmeg
1/2 tsp cinnamon
1 tbsp olive oil
1L veg stock
500ml water
pinch black pepper
& to sprinkle
dollop low-fat Greek yogurt (not so vegan)
drizzle extra-virgin olive oil
chilli & chipotle flakes
pumpkin seeds
sprinkle cinnamon
ground black pepper
chopped walnuts
& for dunking
Lidl high protein triangle roll
homemade sourdough
fig & walnut loaf toast
Method:
First for the prep (this may take a while due to the thickness of the squash). Peel/slice off the skin (or leave it on - both work wonders) then saw the squash in half. Scoop out the centre & set aside (why not roast the seeds with chilli flakes for later?) then chop the flesh into small chunks.
Now, slice the onion, crush the garlic & thinly chop the chilli.
In a large pan/pot, heat the olive oil & gently fry the onion for around 5 mins - until soft. Stir in the chilli & garlic then all the spices & fry for a further 2 mins. Whilst frying, mix the 1 L veg stock & weigh out & rinse the red lentils.
Next, add the squash along with the veg stock, 500 ml water, lentils & ground black pepper.
Bring to the boil before reducing to a light simmer under the pan's lid. Cook for around 25-30 mins until the squash is just soft (not too soft though!).
Remove from the heat & blend. If the soup is too thick then add a touch more boiling water or if you'd like it a tad thicker, why not stir in a dollop of low-fat Greek yogurt ? (or the vegan substitute!).
Sprinkle with whatever you fancy & serve in a mug with some toast on the side.
