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Squash & Red Lentil Dal Soup

A gorgeous bowl full of warming, nourishing squash and red lentil dal soup ~ you can’t go wrong with this recipe; it’s a crowd-pleaser for sure; restorative and immune supportive with gentle flavours and lots of nutritional “bang for your bite”.   

  • Serves4 - 6
  • Cooks in 20 - 30 mins
  • Prep time 10 mins
  • Anti Inflammatory

    Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.

  • Grounding

    Spices, herbs and foods that are grounding, warming and calming with earthy rich tones and flavours.  These foods help the body relax are generally rich in anti-inflammatory and antimicrobial nutrients.

  • Prep Ahead
  • Whole Food Plant Based
  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.


adds to shopping list

  • 2 tsp coconut oil | ghee | water
  • 1 leek | onion - fine dice
  • 1 tbsp ginger - fine dice | grated
  • 1 tsp turmeric
  • 1 tsp cumin seeds
  • 1 tsp mustard seeds
  • 4 cups buttercup squash - small dice
  • 1 cup red lentils - rinsed
  • 5 cups water | broth
  • ½ - 1 tsp salt | dulse
  • 40 grinds black pepper
  • 1 tbsp nutritional yeast
  • ½ - 1 tsp chilli flakes - optional
  • 1 cup cilantro | 1 scallion - chopped



Squash & Red Lentil Dal Soup


WASH buttercup squash. Cut in half, deseed, peel and dice into small cubes ½ inch | 1 cm.


FINELY dice leek or onion. Peel and finely chop or grate fresh ginger.


HEAT a med-large saucepan with a lid to medium heat.


ADD oil | ghee | water, and spices – saute, stirring, so they do not burn until fragrant, 1 min. Add leeks and ginger, saute for 3-4 mins, partially covered with the lid, until leeks are sweat and soften – stirring often.


ADD rinsed red lentils + small diced squash + water – stir. Turn the heat to bring it to a simmer with the lid on.


COOK lid-on 15 – 20 mins; stir, adjusting the heat to simmer gently. As the lentils absorb the water and thicken, start stirring every 3 mins. Cook until lentils and squash are soft and begin to break up, becoming thick and creamy. 


DAL SOUP is usually a thick chunky puree-style consistency; if it feels too thick – add a little more water; if too watery, simmer without the lid on low to thicken. Turn off the heat.


ADD salt | dulse, pepper and nutritional yeast. Taste and adjust seasoning to taste.


SERVE in bowls garnished with fresh cilantro.


STORE in the fridge or freeze once cooled. REHEAT gently on the stove with the lid on.


Serving Ideas
with Steamed Broccoli & Brussels with a Tangy Miso Dressing
topped with steamed greens like asparagus, kalelini, broccoli, broccolini, peas, beans, cauliflower.
topped with Chilli Maple Roasted Chickpeas & Almonds.
stir in spinach, kale, swiss chard and let the residual heat cook the greens lightly.
with Chickpea Pancakes.
with rice, quinoa or cooked whole grains.
with Sesame Seared Tofu.

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

SWAP SQUASH for pumpkin, butternut squash, sweet potato, celeriac, rutabaga, cauliflower finely chopped.


SWAP RED LENTILS use moong dal, split mung beans, chana dal (split chickpeas), split peas – cooking times may vary.


SWAP SPICES for curry powder; start with 2 tsp & once cooked taste add more to taste. 


RINSE YOUR LENTILS – Always wash pulses and grains in hot water before cooking.


STIR IN GREENS dice spinach, kale, swiss chard, baby collards, bok choy, dandelion greens, turnip greens, nettles.


OIL + SALT FREE DIET – you can easily make this by using water instead of oil to saute + dulse in place of salt.


THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels.

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