Soup is a great family meal, whether its a healthy lunch or dinner
This recipe is super easy, quick and nutritious. It can be made very quickly using a bag of frozen squash that is pre-prepared, ready for use. Likewise frozen onions and garlic that are peeled and chopped or minced can also be used.
The coconut milk adds a lovely sweetness to the soup and it can be made as mild as you wish (or a little bit spicy) depending on how much curry you add.
A substantial soup like this (containing lentils as the protein and squash as the carbohydrates) can be served as a starter or side to dinner, or on its own as a substantial healthy lunch or snack. Soups can be served in thermos flasks for a warm filling lunch.
1/2 large butternut squash, peeled, seeded, cubed (about 500g) or frozen squash
2 large onions, peeled & diced (or 220 grams of frozen onion)
2 garlic cloves, peeled & minced
½ teasp. of ground chilli (optional)
400ml of coconut milk (1 can)
2 cups of red split lentils
2 tablesp. of mild curry powder (or less if you wish)
- Heat some oil in a large saucepan and sauté the onion for 10 minutes
- Add the curry powder, garlic and chilli (if using) and cook for 1 more minute
- Add in the rest of the ingredients.
- Bring to the boil. Then reduce heat and simmer, uncovered for 20 minutes until all the ingredients are cooked and soft.
- Using a blender, puree the soup until smooth.
- This soup like most soups can be made in bulk and frozen for later use.
This recipe is courtesy of BBC Good food.