Squash and Lentil Soup
24 Jan 2018
Prep Time
10 minutes
Cook Time
15 minutes
Total Time
25 minutes
Background
After the fun and festivities of Christmas and New Year, January always seems so dark, dreary, sad and cold. If you need something quick and easy yet warming and filling for lunch or supper then this Squash and Lentil Soup will certainly fit the bill! It's also pretty low-cal for such a wholesome soup, working out at less than 200 kCal per portion.
Ingredients
- 10g oil spray (10 kCal)
- 2 medium Onions peeled & sliced (70 kCal)
- 3 Garlic cloves peeled & sliced (9 kCal)
- 1 Leek cleaned & sliced (26 kCal)
- 400g Savoy Cabbage sliced (96 kCal)
- 400g Squash peeled & sliced (128 kCal)
- 200g Puy Lentils (616 kCal)
- 1 litre Vegetable stock (40 kCal)
Instructions
- Spray the oil into the pressure cooker over a medium heat
- Soften the onion, garlic and leek for a couple of minutes
- Stir in the cabbage and allow to sweat for 2 or 3 minutes more.
- Add the squash, the lentils and stock then put on the lid and bring up to pressure.
- Cook at pressure for 10-12 minutes then take from the heat and allow to cool.
- Serve with some crème fraîche and chunky bread (if you don't care about the extra calories or dairy!) Alternatively, add a dash of cider vinegar.
Tips
- If you don't have a pressure cooker it will need about 30-40 minutes simmering in a heavy-based pan, stirring frequently.
- If you prefer a smooth, potage-style soup you can use a hand blender in the cooker.
- You can also add more stock if it's too thick.
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Categories
- Meal Type: - Lunch - Pressure Cooker - Quick & Easy - Soup - Supper
- Health and Diet: - 5:2 Diet - Egg Free - Gluten Free - High Fibre - Low Calorie - Nut Free - Sugar Free - Vegan - Vegetarian
- Skill Levels: - Easy
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