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.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Fiber
- High-Protein
- Low-Fat
Why Diabetes Friendly?
- Rich in fiber and protein: Lentils provide substantial fiber and protein, which are crucial for blood sugar regulation, helping to maintain stable glucose levels.
- Low glycemic ingredients: The soup is crafted from ingredients like butternut squash and leafy greens that have low glycemic indices, promoting better blood sugar control.
- Nutrient-rich: This dish is loaded with nutrients from a variety of vegetables, supporting overall health and wellness, which is particularly important for individuals managing diabetes.
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Ingredients
- onion (finely chopped) 1
- carrot (finely chopped) 2
- celery (finely chopped) 3
- garlic (smashed and chopped) 2 cloves
- salt 1/2 tbsp
- red bell pepper (finely chopped) 1/2
- butternut squash (peeled and cut into small cubes) 1/2 lb
- curry powder 1/2 tsp
- cumin 1/2 tsp
- turmeric 1/2 tsp
- lemon peel 1
- lentils (dry ) 1 1/2 cups
- chicken broth (low sodium ) 4 cups
- water 2 cups
- kale (chopped) 1 cup
- Swiss chard (chopped) 1 cup
- lemon juice 2 tbsp
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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.
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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
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FAQ
- Can I use a different type of lentil for this recipe?
Absolutely, you can use any type of lentil you prefer. French lentils hold their shape well, while brown or green lentils become softer, which can be preferable depending on your texture preference. - What alternatives can I use for Swiss chard?
Kale or spinach are excellent alternatives to Swiss chard. Keep in mind that spinach cooks faster than kale or chard, so it should be added towards the end of the cooking process. - How can I make this soup even more filling?
For a heartier meal, you can add diced potatoes or grains such as barley or quinoa during the cooking process. This will provide additional texture and increase the satiety factor of the soup.
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Nutrition
Per serving
Calories: 142.1kcal
Carbohydrates: 24.5g
Fiber: 10.1g
Sugar: 2.7g
Fat: 1g
Saturated Fat: 0.2g
Trans Fat:
Protein: 10.1g
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.
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