High-Protein Butternut Squash & Lentil Soup

Warm, hearty, and full of nourishing ingredients, this Butternut Squash & Lentil Soup is perfect for a cozy fall meal. Lentils provide plenty of plant-based protein and fibre, while butternut squash, carrots, tomatoes, and warming spices create a rich and satisfying flavour. Finish each bowl with creamy Greek yogurt, fresh parsley, and a squeeze of lemon for a little extra brightness.

Serves: 6

Prep & Cooking Time: 50 minutes

Ingredients

• 1 tbsp extra-virgin olive oil
• 1 medium butternut squash (about 2½ lbs), peeled and chopped (approximately 6 cups)
• 1 medium yellow onion, chopped
• 4 small carrots, peeled and sliced
• 2 large garlic cloves, thinly sliced
• 1½ cups green lentils, rinsed and picked over
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1 tsp salt
• ½ tsp ground black pepper
• ½ tsp ground cinnamon
• ¼ tsp ground allspice
• 2 bay leaves
• 8 cups low-sodium vegetable broth
• 1 (15 oz) can no-salt-added diced tomatoes, with juices
• ¼ cup plain Greek yogurt, plus extra for serving
• ¼ cup fresh flat-leaf parsley
• Lemon wedges for serving, optional

Directions

1. Heat the olive oil in a large pot over medium-high heat. Add the butternut squash, onion, carrots, and garlic. Cook for about 5 minutes, stirring occasionally, until the vegetables begin to soften.
2. Add the lentils, coriander, cumin, salt, pepper, cinnamon, allspice, and bay leaves. Stir constantly for about 30 seconds, just until the spices become fragrant.
   Pour in the vegetable broth and diced tomatoes with their juices. Stir everything together, cover, and bring to a lively simmer over medium heat.
3. Cook covered for approximately 20 minutes, or until the lentils are tender and the butternut squash is soft.
4. Remove the pot from the heat and discard the bay leaves. Stir in the Greek yogurt until incorporated into the soup.
5. Divide among six bowls and finish with fresh parsley, an extra spoonful of Greek yogurt, and a squeeze of fresh lemon if desired.

Serving Tip: Serve with a slice of hearty whole-grain bread or a simple green salad for an easy, satisfying meal. Leftovers also make a great lunch—the flavours become even richer after spending a night in the fridge.

---

This recipe was published on www.eatingwell.com