October Wellness Demonstration: Nourishing Fall Soup

Sargent Choice Nourishing Fall Soup

As the weather cools down and the leaves start to fall, we turned to this versatile, easy recipe to help us welcome the fall season.

  • Make this dish ahead of time to enjoy throughout the week or freeze to save for later
  • Time save options: purchase pre-cut vegetables, pre-cooked proteins and grains
  • Substitute other vegetables or seasonings you have on hand
  • Utilize food scrap to make your own stock: combine items like herb stems, carrots and celery ends and peels, a whole onion, and garlic, cover with cold water and a pinch of salt, simmer for ½ hr to several hours, strain and freeze

Recipe:

Yields 6-8 servings
Adapted from SmallVictories and Ottolengi Simple

Ingredients:

3-4 tablespoons olive oil
1 yellow onion, diced
2 carrots, chopped
3 cloves garlic, minced
2 cups butternut squash, chopped (or other fall vegetable like potato/sweet potato)
1 tablespoon curry powder
1 teaspoon dried thyme
4 cups stock (chicken or vegetable)
2 cups water
28 oz diced tomatoes
1 cup (dried) lentils
1 tablespoon lemon juice (about 1/4 of a lemon)
Salt & pepper, to taste

Optional additions:
2 cups raw leafy greens, roughly chopped (ie. kale)
1 cup cooked whole grain (ie. barley, pasta, quinoa)
Cooked/leftover protein (ie. shredded chicken)
Red pepper flakes or other heat

Directions:

  1. Heat olive oil in a large pot over medium heat. Add onions and carrots, cook until onions are soft and translucent, about 8 – 10 minutes.
  2. Meanwhile, combine lentils with boiling water in a large bowl (water about an inch or two above lentils) and allow to sit for 15 minutes, then drain.
  3. Add butternut squash. Cook for about 10 minutes, until butternut squash is tender, stirring occasionally.
  4. Add garlic and seasonings, heat for 30 seconds, or until fragrant.
  5. Add broth, tomatoes, water and lentils. Cook for 15 – 20 minutes, or until vegetables and lentils are tender, or to your texture preference.
  6. If adding leafy greens, additional protein, and/or whole grains, add and cook for additional 5 minutes to heat thoroughly. Stir in lemon juice.