Warming Kale, Lentil & Squash Soup you’ll love

Ingredients

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  • 2 medium red onions, diced finely
  • 3 celery stalks, diced finely
  • 2 red chillies finely chopped or 2 tsp chilli powder
  • 1 tsp ground coriander
  • Optional: pinch of cayenne pepper
  • 270g squash, peeled & cut into 1.5cm chunks (sweet potato and carrot can be used instead)
  • 1.5 litres or vegetable stock (I use bouillon powder)
  • 1 tbsp tamari
  • 60g black kale, stems trimmed

Home-made soup is incredibly easy to prepare and so good for you. You can have a satisfying meal in one bowl which is nutritionally dense, low in calories and carbs, making it ideal for the health-conscious. Home-made soups are so much fresher, tastier and healthier than shop-bought varieties, which are usually loaded with sugar, salt, additives and preservatives. This recipe is also suitable for vegetarians, vegans and those on a gluten-free diet. A great all-rounder!

It is a super way to use up those vegetables lurking in your vegetable drawer and there is minimal washing up as it is all one-pot cooking! It’s also quick to prepare (about 30 mins) and freezes well.

I love making up a big vat of soup in the weekend so that I can take some to work for packed lunch and for busy days when I will be time poor in the evening, but still want something nutritious and tasty for dinner (but not a takeaway!). Soup is also a terrific way of combining different flavours and textures together and for persuading the little ones to eat more veg!

This kale, lentil and squash soup is fragrant, tasty and satisfying. It is spiced with ground cumin, paprika, chilli powder and cayenne pepper, plus lentils boost the protein and fibre content. Chunks of squash and black kale add texture and nutrients. Delicious!

 

Kale lentil soup 1

Instructions

  1. In a large non-stick pot melt the coconut oil. (If you want to reduce the calories further, you could always sauté using a little water). Add the chopped onions, crushed garlic, chopped celery, leek and red chillies. Brown for about 5 mins.
  2. Add the spices and bay leaf. Cook for about 2 mins (until the spices give of their fragrance) and then add the squash chunks (or sweet potato and carrot if you are using these).
  3. Add the chopped tomatoes, stock and lentils. Bring to a boil.
  4. Simmer for 25 mins until squash is tender.
  5. Add the tamari and season with salt and pepper.
  6. Add the kale and add the protein powder, if using. Cook for a further 3 mins. Serve.
  7. Optional: garnish with a sprinkle of ground flaxseed or freshly chopped coriander.