High-Protein Red Lentil Soup with Butternut Squash
A thick, vegetarian red lentil and butternut squash soup with cumin and smoked paprika, finished with Greek yogurt: 24 g of protein and 11 g of fibre a bowl, and it freezes well.
Reviewed by Bogdan Marcu, Licensed Nutritionist & Dietitian
24 gprotein
- Calories
- 395 kcal
- Ready in
- 40 min
- Serves
- 4 servings
Is 24 g enough? Calculate your daily protein target
Ingredients
- 1 tbsp olive oil
- 1 onion (about 150 g / 5 oz), diced
- 2 carrots (about 150 g / 5 oz), diced
- 2 garlic cloves, crushed
- 1 tsp ground cumin
- ½ tsp smoked paprika
- 600 g / 21 oz butternut squash (about 1 small squash), peeled and cut into 2 cm cubes
- 250 g / 9 oz red lentils, rinsed
- 1.2 litres low-salt vegetable stock
- Juice of ½ lemon
- 200 g / 7 oz 0% fat Greek yogurt, to serve
- Chilli flakes, flat-leaf parsley and black pepper, to serve
Instructions
- Heat the oil in a large pan over a medium heat and soften the onion and carrot for 5 minutes. Add the garlic, cumin and smoked paprika and stir for a minute.
- Add the squash, lentils and stock. Bring to the boil, then cover and simmer for 20 to 25 minutes, until the squash is soft and the lentils have broken down.
- Blend until smooth with a stick blender, or in batches in a blender. Stir in the lemon juice and season to taste. If it's too thick, loosen it with a little hot water.
- Serve each bowl with a big spoonful (about 50 g) of Greek yogurt swirled through, a pinch of chilli flakes, a few parsley leaves and black pepper. The yogurt adds about 5 g of protein a bowl, so don't skip it.
- It keeps for 3 days in the fridge and freezes well for up to 3 months. Freeze it without the yogurt and add that when you serve.
- With 11 g of fibre a bowl, it's very filling. If you're in your first weeks on a GLP-1 or not used to this much fibre, start with a smaller bowl and build up.
