Heart Healthy Red Lentil, Squash and Spinach Soup - Fresh Body Mind

Heart Healthy Red Lentil, Squash and Spinach Soup

A wholesome soup that can be made in less than 25 minutes.  Lentils are rich in all-important fiber and are recognized as being heart-healthy. Spinach is rich in iron, magnesium, zinc and also has a good range of vitamins and other minerals. The use of squash adds thickness to the soup and a subtle sweet flavor to balance out the spices.

Ingredients:

Serves:  4

Preparation Time: 25 minutes

  • 1tbsp olive oil
  • 2 cloves garlic, peeled and chopped
  • 1 large brown onion, peeled and chopped
  • 1 medium sized squash, peeled, seeds removed and cut into small chunks
  • 7oz red lentils from a can (drained and lightly rinsed)
  • 2tsp Fresh Body Mind Turmeric
  • ½tsp ground cumin
  • oz vegetable stock (preferably fresh)
  • 2 cans (14oz) chopped tomatoes
  • 2 large handfuls baby spinach, finely shredded
  • Seasoning to taste (ground black pepper is good)
  • 2oz chopped parsley or coriander

Instructions:

  1. In a large saucepan, gently sauté the onion and garlic until softened. Add Fresh Body Mind Turmeric and cumin and stir thoroughly to absorb flavors.
  2. Add the squash and lentils and give it a good mix round. Continue to cook for 2 or 3 minutes, but be careful not to burn.
  3. Add lentils, then pour in the stock, bring to the boil and simmer for 5 minutes. Add chopped tomatoes, stir and continue to simmer.
  4. Just before ready to blend, add spinach and cook for a further 1 minute.
  5. Pour into your blender and blitz until almost smooth. Add the chopped herbs and any seasoning, and pulse for 10 seconds. Leave the soup a little ‘chunky’ in order to give texture.
  6. Serve in separate bowls, with a little more chopped herbs if required.

Nutrients Per Serving:

314 calories, 10 g protein, 20 g carbohydrates, 19 g fat, (15 g saturated fat), 7 g fiber, 6 g sugar, 0.9g salt