Meatless Mondays

Winter Squash Lentil Soup

~ lisaandfrancescook ~ 5 Comments
Winter Squash and Lentil Soup

This nutrient dense soup is packed with umami and has a gorgeous color for a delicious, satisfying vegan meal. I could just as easily have called it a stew – it is that thick and hearty! While I might be a bit sad to see the days getting shorter, I always look forward to wearing my fall clothes and eating the wonderful variety of winter squashes and root vegetables. And unlike summer squashes, having winter squashes is like having money in the bank. Kept in a cool, dry place, they will last for weeks or even months. They really were a saving grace during the worst of the pandemic when we tried to only shop once every few weeks.

It’s true that it can often be dreary outside at this time of year, but our food can still be filled with color and flavor. This Winter Squash Lentil Soup has everything going for it in a one-pot meal. Add some bread and maybe a nice glass of wine or some herbal tea and happily call it dinner. Though I would never eschew a nice green salad, it isn’t actually necessary. The kale, chard or spinach that is added at the end will give you more than enough greens and is a beautiful contrast to the bright orange of the squash, carrots and turmeric.

I came across a recipe that looked appealing when I was surfing for ways to use up some lovely squashes I had picked up at the farmers’ market.

Winter Squash Lentil Soup

Nowadays, of course, many large supermarkets also have a good variety of winter squashes available. And I make a delicious curried butternut squash soup every Thanksgiving. But I had never thought about adding lentils before. As I have mentioned in several posts, my husband and I are eating a largely vegetarian diet these days, although we have no plans to give up meat altogether. It does mean, though, that I try to be very conscious of adding in plant protein whenever I can.

The original recipe looked good to me but I wanted to make some changes – as is my wont. So below is the recipe as I made it and it’s wonderful. However, while I used Red Kuri Squash, just about any other orange-fleshed squash would work here. Butternut, carnival or pumpkin squashes all would be delicious. I also chose to go with a chana dal or yellow split pea rather than the green or brown lentils called for in the original. Part of the reason was to maintain that gorgeous color, but I also love that the chana dal maintains its bite even with a long cooking. I always use it 50/50 in my green split pea soup for that reason. If you don’t have them, pretty much any lentil will do.

Not only can you control or adapt the soup to what you have on hand, but you can also decide if you are going for a mellow curried flavor or one that is more spicy. And if you don’t like peanut butter, you can substitute cashew butter or even almond butter. Fall and winter not only bring out the beautiful squashes but also the heartier greens. Dino or lacinato kale, Swiss chard in all of its varieties, collards, mustard or turnip greens. I happen to love beet greens, but it is difficult to come across really nice ones where I live and many grocery stores actually throw them out before they are ever seen by customers.

This hearty soup comes together pretty quickly, making it a nice anytime soup. And while it is rare for me to buy pre-chopped squash, if you are really in a pinch for time, many grocery stores do offer that option. Winter Squash and Lentil Soup can be made ahead and refrigerated. Just gently warm it and add the greens before serving, allowing them to just wilt.

This is a soup to enjoy throughout the fall and winter. It will banish the drears away.

Recipe

Winter Squash and Lentil Soup

Yield: About 6 servings

Ingredients

Winter Squash Soup

1 Tablespoon oil (Canola, coconut or EVOO)

3 cloves of garlic, peeled and minced

1 Tablespoon of freshly grated ginger

1 yellow onion, peeled and chopped – about 2 cups

1 large carrot, thinly sliced or diced

1 winter squash, about 2 pounds, peeled and cubed (about 6 cups)

1 Tablespoon yellow curry powder (hot or not or a mix)

1 teaspoon ground turmeric

1 15 ounce can of coconut milk – full fat, preferably

4 cups of vegetable broth

1 cup of chana dal or yellow split peas (green or brown lentils will work but the color won’t be as lovely), rinsed well and sorted. If your lentils are older, give them an overnight soak. Drain them before using.

3 Tablespoons natural peanut butter without any sugar – smooth or chunky

1 teaspoon kosher or sea salt

Freshly cracked black pepper to taste

2 good handfuls of baby spinach or kale

Optional Garnishes

Chopped fresh cilantro or parsley

Chopped roasted peanuts or cashews

Sing Bhujia Masala Peanuts

Chakri

Fresh lime

Directions

Add the oil of choice to a largish pot or Dutch oven. Heat to medium high and add the chopped onions and salt. Sauté for 3 to 5 minutes or until they begin to soften. Add the turmeric powder and curry powder and stir through for 30 seconds to bloom the spices.

Now add the squash, carrot, lentils, garlic and ginger and stir everything well, coating all of the veg with the spices.

Stir in the coconut milk, peanut butter and vegetable broth. Mix well and add in the cracked black pepper.

Bring the soup to a boil, then partially cover the pot, reduce the heat to a simmer and cook for 45 minutes to an hour.

If you are making this ahead, allow the soup to cool a bit. Using an immersion blender, partially blend the soup. You want to still see some of the chunks of squash. This can also be done in a standing blender. In that case, only blend about 3 cups. Be VERY careful if the soup is hot. Cover the top of the blender with a kitchen towel and do not overfill the blender. Start on a low speed to prevent the hot liquid exploding out the top.

Just before you are ready to serve, make sure that the soup is hot and add in your greens of choice. Depending on the kind of greens you are using, they may take as little as 3 minutes to wilt (spinach) to more like 20 minutes (collards). I used a Dino kale (lacinato kale) and gave it about 8 minutes. Garnish and enjoy! Leftovers can be refrigerated and will last about a week.

Indian Spiced Lentil Burgers

~ lisaandfrancescook ~ Leave a comment

Like many people, my husband and I try to eat healthily. Since we cook and eat almost all of our meals at home, this is fairly easy to do. We also try to keep a balance of vegetarian vs. meat-based meals. These Indian-spiced lentil burgers will make Meatless Mondays anything but boring.

As it happens, Andrew and I have both been home sick for the past 10+ days. No Novel Corona Virus, but very bad colds and coughs. It’s pretty easy to get down and out right now, so I am paying special attention to creating interesting and healthy meals. And as anyone who has had a terrible cold knows, the taste buds are one of the first casualties.

So when I came across this recipe for Indian Spiced Lentil Burgers with a Cilantro Chutney, I immediately perked up. I figured, rightly so as it turned out, that there would be enough flavor here to break through even my currently stuffed nose. I had all of the ingredients needed for the burgers, but unfortunately was short on ingredients for the chutney. The ingredients for the chutney can be found below, but I actually used a delicious onion chutney that I happened to have on hand instead. You can also purchase Indian Cilantro or Mint Chutney which should be equally delicious and one less thing to have to put together yourself. When you are coming home from work or are not feeling your best, simplicity is key.

I happen to love Indian food and the particular mix of seasonings given here. However, the recipe is pretty flexible. It is really the method and proportions that count. So if you prefer a more Mediterranean set of flavorings, just swap out the cumin, turmeric and coriander for the seasonings of choice. And instead of a delicious chutney, use a tomato-based or pesto spread on your bun. If you are going the Asian route, spread on some Teriyaki sauce or Peanut Sauce.

By using a food processor to do the main chopping, and the speed with which red lentils cook, this dish comes together pretty quickly. You do need to refrigerate the patties before cooking them, however. Because of that, you can either throw these together in the morning before you leave for work or make the patties the night before.

These burgers are not going to fool you into thinking you are eating meat. So junk that notion and enjoy them for the deliciousness that they are.

Recipe

Yield: 4 burgers

INGREDIENTS

For the Chutney:

  • 1/2 small bunch cilantro, stems and leaves coarsely chopped to make 2 packed cups 
  • 1 small jalapeno pepper, seeded and coarsely chopped
  • 3 tablespoons lime juice, from about 1 lime
  • 1 tablespoon oil 
  • 1/4 teaspoon table salt

For the burgers:

  • 1 cup dry red lentils 
  • 2 teaspoons table salt, divided
  • 1/2 red onion, thickly sliced
  • 1 clove garlic, sliced
  • 2-inch piece ginger root, unpeeled, cut into thin slices
  • 1 medium carrot, thinly sliced
  • 2 tablespoons olive oil, plus more for broiling the burgers
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cumin
  • 2 large eggs
  • 6 tablespoons fine, dry breadcrumbs

Garnishes: Optional

  • 4 hamburger buns or similar rolls
  • 4 tablespoons Greek yogurt
  • Chutney (Onion, Mango, Mint, Coriander)
  • 1 cucumber, thinly sliced
  • 4 lettuce leaves, a handful of sprouts, or greens of your choice
  • Quickly pickled onion

Make the chutney, if using: In a food processor, puree the cilantro, jalapeno, lime juice, 1 tablespoon oil, and 1/4 teaspoon salt until smooth “ish”, scraping down the sides of the bowl two or three times. The mixture will still have some texture but should be predominately smooth. 

Transfer to a small bowl. Don’t wipe out the food processor. You’ll use it again in a second.

Pick over the lentils: Spread the lentils on a baking sheet and pick out small stones or pieces of dirt if there are any. Place them in a sieve and run them under cold water to rinse them. Drain. 

Cook the lentils: In a large saucepan, bring 4 cups water and 1 teaspoon salt and the lentils to a boil. Adjust the heat to a low boil and cook for 5 to 6 minutes, or until tender, but not mushy. 

At this point they should still hold their shape somewhat, though you will notice that the outer husks may have separated. Drain well in a fine-mesh colander or sieve. 

Chop the vegetables: While the lentils are cooking and draining, pulse the onion, garlic, ginger, and carrot in the food processor until finely chopped. (If you are using a different flavor profile, you can omit the ginger.)

Cook the vegetables and spices: In a large skillet over medium heat, heat 2 tablespoons of the oil. Add the chopped vegetables and cook for 4 to 5 minutes, or until softened. Add the turmeric, coriander, cumin, and 3/4 teaspoon salt and cook for 30 seconds to bloom the spices. Turn off the burner and remove the pan from the heat.

Mash the lentils: Stir the well-drained lentils into the still-warm vegetables in the skillet. With a fork or potato masher, mash about half the mixture, leaving the other half intact.

Clear a space on one side of the skillet and add the eggs. Beat them well with a fork, and stir them into the lentils. Add the breadcrumbs and stir again. Let the mixture cool enough for you to handle and form into patties.

Form the patties: Form the lentil mixture into 4 patties that are about 4-inches across. Brush lightly with oil. Refrigerate the patties, uncovered, for 30 minutes or overnight.

Cook the burgers: Set a rack 4 to 6-inches from the broiler element and preheat the broiler. Using a well-seasoned cast-iron pan or a baking sheet lined with foil, heat the pan in the hot oven. Brush the tops of the patties with oil and place onto the hot pan. There should be a nice sizzle. Broil for 6 to 7 minutes, or until golden brown. Turn carefully, brush with more oil, and brown on the other side (another 5 to 6 minutes.)

Serve the burgers: You can lightly toast the buns if you like. Then spread some of the yogurt and chutney/sauce on the two halves. Place the burgers on top. Top with sliced cucumbers and lettuce or greens of your choice. And while these certainly didn’t need it, I could see adding a slice of cheese on top if I were going with a Mediterranean profile.

For other Meatless Monday ideas:

Cauliflower Fried “Rice” with Tofu

Butternut Squash and Arugula Pizza

Roasted Tomato Soup

Sheet Pan Honey(Agave)-Sesame Tofu and Green Beans

Heirloom Tomato and Ricotta Tart

Tofu Coconut Curry