Name: Gingery Red Lentil Butternut Soup
Yield: 4
Ingredients: 4 cups no-salt-added or low sodium vegetable stock; 12 ounces butternut squash, chopped; 2 cups chopped kale; 1 1/2 cups no-salt-added diced tomatoes (or 4 fresh tomatoes, diced); 3/4 cup dried red lentils; 1 small onion, chopped or 1 tablespoon minced dry onion; 2 teaspoons grated ginger, or more to taste; 1 teaspoon ground cumin; 1 teaspoon Dr. Fuhrman's VegiZest or other no-salt seasoning blend, adjusted to taste; 1 1/2 cups cooked white beans or 1 (15 ounce) can, no-salt-added or low sodium white beans, drained; 2 tablespoons pumpkin seeds, optional

Serves

Ingredients

4 cups no-salt-added or low sodium vegetable stock

12 ounces butternut squash, chopped

2 cups chopped kale

1 1/2 cups no-salt-added diced tomatoes (or 4 fresh tomatoes, diced)

3/4 cup dried red lentils

1 small onion, chopped or 1 tablespoon minced dry onion

2 teaspoons grated ginger, or more to taste

1 teaspoon ground cumin

1 teaspoon Dr. Fuhrman's VegiZest or other no-salt seasoning blend, adjusted to taste

1 1/2 cups cooked white beans or 1 (15 ounce) can, no-salt-added or low sodium white beans, drained

2 tablespoons pumpkin seeds, optional

Instructions

Put all ingredients except white beans in a pot on the stove top or in a slow cooker. Simmer until lentils are tender, about 1 hour on the stove or 8 hours in slow cooker on low.

Add white beans and cook an additional 10 minutes. if desired, all or a portion of the stew, can be blended for a creamy consistency.

Serve garnished with pumpkin seeds.

Note: If you would like this more soupy, decrease the red lentils to 1/2 cup.

Nutrition Facts

Calories 240, Protein 15 g, Carbohydrates 47 g, Sugars 7 g, Total Fat 1.5 g, Saturated Fat 0.2 g, Cholesterol 0 mg, Sodium 93 mg, Fiber 15.3 g, Beta-Carotene 7250 ug, Vitamin C 85 mg, Calcium 153 mg, Iron 5.4 mg, Folate 260 ug, Magnesium 125 mg, Potassium 1228 mg, Zinc 2.5 mg, Selenium 4.5 ug

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Gingery Red Lentil Butternut Soup