Kristi Whitley

Healthy Living

Gingery Red Lentil Butternut Soup
Dr. Fuhrman
Serves: 6

Preparation Time: 15 minutes

Ingredients:

4 cups no-salt-added or low sodium vegetable stock
12 ounces butternut squash, chopped
10 ounces frozen, chopped spinach
1 1/2 cups no-salt-added diced tomatoes (or 4 fresh tomatoes, diced)
3/4 cup dried red lentils
2 teaspoons grated ginger, or more to taste
1 tablespoon minced dry onion
1 teaspoon ground cumin
1 teaspoon salt free Spike, 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

Instructions:

Put all ingredients except white beans in a slow cooker or in a pot on stove top. 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 you would like this more soupy, decrease the red lentils to 1/2 cup.

Per Serving:

CALORIES 202; PROTEIN 15g; CARBOHYDRATES 37g; TOTAL FAT 1g; SATURATED FAT 0.2g; SODIUM 52mg; FIBER 13.5g; BETA-CAROTENE 5994ug; VITAMIN C 31mg; CALCIUM 171mg; IRON 5mg; FOLATE 237ug; MAGNESIUM 119mg; ZINC 2.2mg; SELENIUM 6ug