19 May

Arcobaleno Spiced Butternut Squash Lentil Soup

It is National Vegetarian week and in tribute to it I made a delicious soup. The children are off school and I needed to make something quick, easy and nutritious. With half a butternut squash in the fridge and a couple of onions my soup was created. Soups are easy the basics are onions cooked in oil and then you add your veg. Thicken your soups with  beans and lentils for that extra protein punch.  You can add stock to soups but water  works well, if you add plenty of flavour. I learnt these soup recipe basics at the Nick Nairn’s cook school a long time ago. Back then he used a lot of butter to give it flavour but olive oil or coconut oil is just as good.

Butternut squash is rich in antioxidants especially beta carotene a form of Vitamin A needed for tissue healing, eyes, skin and immunity. Onions contain quercetin which is great for immunity and  red lentils are a great source of protein, vitamins and minerals.

Serves 3


1 tablespoon of coconut oil or olive oil

1/2 butternut squash or other type of squash, peeled and chopped into chunks

2 onions, chopped

2cm cube of ginger chopped

100g red lentils

1 teaspoon of curry powder

1 teaspoon of mango chutney

1 teaspoon of tomato paste or puree

2 cm cube of coconut cream (optional)

500 ml water

Salt and black pepper to taste


Sauté onions in the oil for 4 minutes

Add the rest of the ingredients

Bring to the boil

Simmer for 25 minutes

Blend in a blender until smooth and serve


Arcobaleno Nutritional Therapy Butternut Squash Soup

One thought on “Arcobaleno Spiced Butternut Squash Lentil Soup

  1. Fabulous! I am (luckily) often on the receiveing end of these simple but wonderful lunches/dinners and I can testify to their simplicity and amazing flavour. Great recipe!

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