Butternut Squash and Red Lentil Soup (Shorabit Jarjir)
Butternut Squash and Red Lentil Soup (Shorabit Jarjir)
  • prep: 20 min
  • cook: 50 min
  • total: 1 hr 10 min
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  • servings:
  • Summary

    Sauteed butternut squash is the base for this smooth, flavorful soup thickened with protein rich red lentils and fresh vegetables. So much healthier than cream based soups, this one is completely dairy free and vegan. Adapted from a recipe published in a December 2013 issue of Saveur Magazine.

    Ingredients

    • ¼ cup extra virgin olive oil
    • 4 cloves of garlic, minced
    • 4 medium carrots, diced
    • 2 stalks celery, diced
    • 1 large onion, diced
    • 1 teaspoon cumin
    • ½ teaspoon crushed red pepper
    • ½ small butternut squash diced (about 1 lb weighed after peeled and seeds removed)
    • 1 teaspoon sea salt
    • 1 teaspoon freshly ground pepper
    • 6 cups vegetable stock or broth
    • 1 cup red lentils
    • parsley and paprika for garnish

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 489 % Daily Value *
    • Total Fat: 38 g 58.89%
    • Saturated Fat: 5 g 27.33%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 472 mg 19.67%
    • Calcium: 394 mg 39.42%
    • Potassium: 526 mg 15.01%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 18.25%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 31 g %
    • Dietary Fiber: 10 g 41.92%
    • Sugar: 7 g
    • Protein: 10 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 86.36%
    • Vitamin C 38.83%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat8
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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