Golden Lentil Soup
One vegetable that I’m seeing a lot more of in the grocery store and at the farmer’s market is yellow summer squash, because it’s in season now (at least for Georgia, it is). I bought a whole bunch of baby yellow summer squash because of its availability, and I needed something to do with it! I thought the yellow color would look beautiful pureed in a soup (call me crazy, preparing soup when it’s already 90 degrees outside!). I recently bought red lentils, and I thought it would make the color of the soup even more fantastic. Red lentils have a psychadellic orange-red color before they cook, and once they cook they turn to a yellowy-orange color. Not only would this soup look beautiful, but it would be packed with vegetable fiber and protein from the lentils. I spiced this soup up with classic curry spices, which also added their own color punch. I garnished this soup with a swirl of fat free Greek yogurt to add some coolness.
Soup this good makes me not care that it’s too hot outside to be eating soup…
Golden Lentil Soup
1 tsp vegetable oil
1 small sweet onion, such as Vidalia, diced
2 cloves garlic, minced
6 baby or 2 medium yellow summer squash, sliced
1 tsp curry powder
1/4 tsp ground ginger
1/2 tsp ground cumin
1/2 tsp turmeric
2 cups broth (chicken or vegetable)
2 cups water
1/2 cup red lentils, rinsed and picked through
salt and pepper, to taste
garnish (optional): plain non-fat yogurt
1. Heat a soup pot over medium heat. Add the oil, then add the onion, garlic, and squash. Saute the vegetables until the onion is translucent and the squash starts to get tender.
2. Sprinkle the curry powder, ginger, cumin, turmeric, and some salt and pepper over the vegetables and allow them to toast for a minute. Then, add the broth and water. Turn the heat up to high and bring to a boil.
3. Add the lentils to the boiling soup, then reduce the heat to medium again and partially cover the pot. Cook for 20 minutes, or until the lentils are tender.
4. Add the solids of the soup to a blender, along with some broth. Remove the stopper from the center of the lid before attaching it to the blender pitcher to prevent a vacuum forming. Place a folded clean kitchen towel over the lid opening to protect yourself and puree the mixture. Return the puree to the soup pot and stir it with any soup that remained in the soup pot. You can also use an immersion blender for this step. Taste for seasoning and serve warm, with a dollop of yogurt, if desired.
- Servings per recipe: 2 main-course servings (can serve 4 for a first course)
- Per serving:
- Calories: 286
- Fat: 4.9 g
- Saturated fat: 1 g
- Cholesterol: 0 mg
- Sodium: 796 mg
- Carbohydrates: 41.9 g
- Fiber: 18 g
- Sugar: 6.6 g
- Protein: 20.5 g