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Curry butternut, leek & legume soup
4
| Prep | 5 min | |
| Cook | 30 min |
Warm up in the colder months with this curry butternut squash soup. Packed with lentils for a great source of plant protein.
- Extra virgin olive oil, 4 tsp(s)
- Leek, 1 leek(s), finely chopped
- Ginger, 1 tsp(s), finely grated
- Curry powder, 1 tbsp(s)
- Butternut squash, raw, 35 oz, peeled, seeded, chopped
- Carrots, 2 medium, peeled and chopped
- Lentils, dry, 1½ cup(s)
- Vegetable liquid stock, 4 cup(s)
- Tomato, 1 medium, whole, seeded, finely chopped
- Red onion, ¼ medium, finely chopped
- Cumin seeds, 1 tsp, whole, toasted
- Cilantro, fresh, 3 sprig(s), leaves, to serve
Method
Heat the oil in a large saucepan over medium heat. Add the leek, ginger and curry powder, cook stirring for 3 to 4 minutes or until leek is soft. Add the butternut squash, carrot and lentils, stir to coat in the curry mixture.
Add the stock and 2 cups of water. Increase heat to high, cover and bring to the boil. Reduce heat to medium. Boil gently, covered, stirring occasionally 10 minutes or until the butternut squash is tender. Remove from the heat, stand covered 10 minutes.
Carefully use a stick blender to blend until smooth.
Divide the soup among serving bowls. Top with tomato, red onion, cumin seeds and cilantro. Serve.
The total recipe makes 10 cups, 1 serving is 2 1/2 cups. If you are cooking for 1, cool and freeze in single serve potions or place in the fridge for up to 4 days.
TIP: If you prefer the soup a thicker texture, you can reduce the water to 1 cup.
Nutrition facts per serving
Makes 4 servings
Food Groups
|
V
|
1.2 |
|
F
|
0 |
|
C
|
1.6 |
|
PD
|
2.3 |
|
Ft
|
0.8 |
|
S
|
0 |
Nutrition Facts
| Calories | 458 |
| Total Fat | 6.1 g |
| - Saturated Fat | 0.8 g |
| Cholesterol | 0 mg |
| Sodium | 1036 mg |
| Total Carbohydrate | 85.3 g |
| - Dietary Fiber | 15.2 g |
| - Total Sugars | 12.6 g |
| -- Added Sugars | 0 g |
| Protein | 23.8 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!