It’s been years since lentils were part of my diet, even though I have a few different types of colored lentils displayed beautifully in clear jars in my kitchen, begging to be included in meals. They were a staple in my early 20s when I abstained from meat and needed an inexpensive protein source. It wasn’t until I was under the weather last week, with no dinner plan in mind, that I decided to dust off the ball jar containing the earthy, pebble-like legumes and bring them back into my life.
I was reminded of the reason why lentils get their horn tooted with their beautiful nutritional profile. Lentils are rich in protein, fiber, minerals and amino acids, which help with weight management, blood sugar stabilization and supporting overall gut health. They are a beautiful food and just perfect for a heart-warming meal. This soup surprised me. With a few key ingredients, it had the depth and flavor I was looking for, and I appreciated that this recipe ensured that I had more than enough for the next two days. I found myself craving it for breakfast and decided it was the perfect time of year to bring back soup. Feel free to experiment with various squash (I used a candy roaster squash), and if you don’t have Swiss chard on hand, kale and spinach are a fine substitute! Garnish with freshly ground pepper, sour cream, cilantro and a little lime, if you will.
VEGETARIAN FRENCH LENTIL SQUASH SOUP
Recipe adapted from: Amy Chaplin
1 1/2 cups French lentils, sorted and soaked 12-24 hours in 960 ml (4 cups) filtered water2 inch piece kombu
2 tbsp extra virgin olive oil
1 tsp salt, plus more to taste
3 tbsp finely chopped rosemary
1/2 medium butternut squash, peeled, deseeded and cut into 1.8-cm (3/4-in) pieces (about 4 cups)
3 cups sliced rainbow chard, plus more to garnish.
Drain and rinse lentils; place in a large pan with kombu, bay leaves and water. Bring to the boil over high heat. Scoop off any foam that rises to the surface with a small sieve or slotted spoon. Cover pan, reduce heat to simmer for 20 minutes or until the lentils are cooked. Remove and compost kombu and bay leaves. Drain lentils and reserve cooking liquid – you should have about 4 1/2 cups; if not add a little water.
Warm olive oil in a large pan over medium heat. Add onions and salt and sauté until golden, about 5 minutes. Stir in garlic and rosemary and cook 2 minutes longer. Add squash and reserved cooking lentil liquid, raise heat and bring to a boil. Cover the pan, reduce heat to low and simmer for 6-8 minutes or until squash is tender. Stir in drained lentils and simmer covered for 10 minutes, remove the lid and simmer another 10 minutes or until soup has thickened and lentils are beginning to melt. Add chard and continue cooking for a few minutes longer until the leaves are wilted and tender. Stir in tamari and balsamic vinegar and season with salt and pepper to taste; remove from heat. Serve each bowl with a sprinkle of thinly sliced chard.
Note: Unlike red lentils, which are peeled, French lentils need to be soaked to remove phytic acid. If you forget to soak them ahead of time, you can still make this soup, just increase the lentil cooking time to 30 minutes.
