One-Pot Lentil, Swiss Chard and Squash Soup
Savour the robust flavours and nutritional benefits of Lentil, Swiss Chard, and Squash Soup, a perfect diabetes-friendly meal. This hearty soup combines high-fiber lentils with nutrient-rich vegetables and warming spices, offering a delicious way to maintain stable blood sugar levels while enjoying a comforting dish.
Servings: 10
Calories: 142.1kcal
Ingredients
- 1 onion finely chopped
- 2 carrot finely chopped
- 3 celery finely chopped
- 2 cloves garlic smashed and chopped
- 1/2 tbsp salt
- 1/2 red bell pepper finely chopped
- 1/2 lb butternut squash peeled and cut into small cubes
- 1/2 tsp curry powder
- 1/2 tsp cumin
- 1/2 tsp turmeric
- 1 lemon peel
- 1 1/2 cups lentils dry
- 4 cups chicken broth low sodium
- 2 cups water
- 1 cup kale chopped
- 1 cup Swiss chard chopped
- 2 tbsp lemon juice
Instructions
- In a heavy bottomed soup pot, add oil. Add onion, carrots, celery and garlic. Add salt and sauté until onions are translucent. Add the red pepper and squash. Cook for 3-5 minutes.1 onion, 2 carrot, 3 celery, 2 cloves garlic, 1/2 tbsp salt, 1/2 red bell pepper, 1/2 lb butternut squash
- Add all the spices and lemon peel. Cook for 1 minute.1/2 tsp curry powder, 1/2 tsp cumin, 1/2 tsp turmeric, 1 lemon peel
- Add the lentils, stir to coat.1 1/2 cups lentils
- Add the stock and water and bring to a boil (uncovered). Turn heat to low and let simmer uncovered until the lentils are tender, about 45 minutes. At this point, you can puree some of the soup for texture. Put the pureed part back in the pot and carry on with step #5.4 cups chicken broth, 2 cups water
- Add the greens, cook until tender but still bright in colour (about 10 minutes). Add the lemon juice, taste for seasoning and eat with warmth and love.1 cup kale, 1 cup Swiss chard, 2 tbsp lemon juice
Cooking Tips
- Enhancing flavours without adding calories: The use of spices such as curry powder, cumin, and turmeric not only boosts the flavour profile but also offers anti-inflammatory benefits.
- Achieving a creamy texture: Pureeing a portion of the soup after the lentils have cooked adds a creamy consistency while retaining some texture from the remaining ingredients.
- Balancing the spices with acidity: Adding lemon juice towards the end of cooking helps to enhance and balance the flavours, cutting through the earthiness of the lentils and spices.
Nutrition
Nutrition Facts
One-Pot Lentil, Swiss Chard and Squash Soup
Amount per Serving
Calories
142.1
% Daily Value*
Fat
1
g
2
%
Saturated Fat
0.2
g
1
%
Sodium
401.4
mg
17
%
Potassium
539.2
mg
15
%
Carbohydrates
24.5
g
8
%
Fiber
10.1
g
42
%
Sugar
2.7
g
3
%
Protein
10.1
g
20
%
Vitamin C
19.7
mg
24
%
Calcium
49.9
mg
5
%
Iron
2.9
mg
16
%
Magnesium
52.4
mg
13
%
Zinc
1.6
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.