Easy Lentil and Squash Soup Recipe

I am always asked by patients, “Dr. Tsui, what can I make that’s healthy but also something even the kids will eat?” My answer is this easy lentil and squash dish. We’ve all had those nights where we don’t have a lot of time but want something comforting and warm for dinner. One of the most comforting foods for me is lentils. We had lentils for dinner most nights of the week when I was growing up and when the weather gets colder it’s the first thing I crave. Try this Dr. Tsui staple dish – the kid friendly savory Indian lentil soup!

This easy Indian recipe is high in protein from the lentils and fiber from the squash. It’s a great meal prep dish and especially great for those of us on a weight loss journey. The prep is minimal, 25 minutes to roast the squash (but pre-cut squash also works), 30 minutes to simmer the lentils. Serve with rice, naan, or crusty bread. 

Ingredients: 

• 1 small acorn squash (can use precut butternut or other squash) roasted and cut into cubes
• 1 small yellow onion chopped
• 1 cup of yellow lentils, rinsed 
• 1 tsp cumin seeds
• 1 in fresh ginger
• 2 cloves garlic, minced
• Optional: 1 serrano pepper chopped 
• 1-2 tsp of salt 
• ½ tsp turmeric 
• ¼ tsp kashmiri red chili powder (can sub with sweet paprika)
• 1-2 cups of water 

Instructions:

1. Roast and cube small acorn squash (if this hasn’t already been done) and set aside.
2. Add 2 tsp of canola oil or ghee to a pan on medium heat.
3. Add cumin seeds to the pan until it starts to sizzle.
4. Stir in onions and brown onions for about 5 minutes. 
5. Add in garlic and ginger, stir for a minute.
6. If using serrano chili, add it in now. 
7. Add salt, turmeric, chili powder or paprika stir to combine until fragrant then add in yellow lentils.
8. Add 1-2 cups of water until lentils are covered. (If your squash is NOT roasted, it can be added in here to cook through properly.)
9. Bring it to a boil then simmer until lentils are almost cooked through, about 20-25 minutes.
10. Add in roasted squash and simmer for about 25-30 minutes.
11. Once lentils are tender, taste to see if more salt is needed 
12. Garnish with handful of chopped cilantro and serve with rice or naan

Options:

1. If your family doesn’t like too much heat, you can leave out the serrano pepper and the kashmiri chili powder. We often just use paprika instead for our family.
2. You can make it more of a soup by adding more water and then serve it alongside some yummy crusty bread 
3. If you use pre cut squash, you can roast it in the oven first to give it that nutty flavor 
4. You can substitute red lentils, I often will mix ½ cup of red lentils and ½ of yellow lentils, the cooking time is the same. 

I’m excited to share a wonderful lentil soup recipe that’s not only delicious but also perfect for kids, loaded with protein, and rich in fiber. I genuinely hope it brings as much joy to your table as it does to mine!

I understand that embracing a healthier lifestyle can be a journey, and I’m here to make that path a bit smoother for you. Many of my patients have found success in overcoming nutrition challenges, and I’m confident we can find a plan that works for you too.

Reaching your weight loss goals doesn’t have to be a daunting task; in fact, healthy eating can be quite enjoyable. If you’re on the lookout for a caring primary care physician in Las Vegas or Henderson, we’d love to welcome you to our office. Dr. Tsui offers a complimentary meet and greet, and we’re here to support you on your wellness journey. Give us a call to schedule your appointment—we can’t wait to be a part of your health and happiness!