Red Lentil and Squash Soup with Za'atar Croutons

Name: Red Lentil and Squash Soup with Za'atar Croutons
Prep time: 40 min
Cook time: 45 min
Total time: 1 h 25 min
Cuisine: Moroccan, African
Ingredients: 1kg butternut squash, peeled, deseeded and cut into 3cm pieces; light olive oil; 2 onions, finely chopped; 4 garlic cloves, crushed; ¾ teaspoon cumin seeds; ¾ teaspoon coriander seeds; ½ teaspoon ground cinnamon; 160g red lentils, rinsed; 750ml vegetable or chicken stock; juice of ½ lemon; sea salt and f reshly ground black pepper; 2 slices of stale bread (I like to use sourdough for taste and texture); 2 tablespoons za’atar; extra virgin olive oil; chopped parsley or coriander leaves

9 steps

Prep:40minCook:45min

Za’atar is a Palestinian spice mix made from wild thyme, sesame and sumac that has a natural affinity with sweet root vegetables. Here it is used to make crunchy, tangy croutons to adorn an aromatic soup of roasted butternut squash and spiced lentils. Roasting the squash intensifies its flavour and sweetness, giving the soup a glorious silky texture that perfectly contrasts with the crispy croutons.

Updated at: Thu, 17 Aug 2023 03:52:52 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories356.6 kcal (18%)

Total Fat8.6 g (12%)

Carbs60.3 g (23%)

Sugars8.6 g (10%)

Protein14.5 g (29%)

Sodium797.8 mg (40%)

Fiber9.6 g (34%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

soup

1kgbutternut squash

peeled, deseeded and cut into 3cm pieces

¾ teaspooncumin seeds

¾ teaspooncoriander seeds

½ teaspoonground cinnamon

160gred lentils

rinsed

750mlvegetable stock

or chicken

0.5juice of lemon

sea salt

black pepper

f reshly ground

toppings

2 slicesbread

stale, I like to use sourdough for taste and texture

2 tablespoonsza’atar

extra virgin olive oil

parsley

chopped, or coriander leaves

Instructions

Step 1

Preheat the oven to 200°C.

OvenPreheat

Step 2

Place the butternut squash on a baking tray and drizzle with light olive oil. Toss the chunks so they are evenly coated in the oil, then roast for 20–30 minutes, until they are soft.

Step 3

Heat 3 tablespoons of light olive oil in a large saucepan, add the onions and fry for 10 minutes over a medium heat. Add the garlic, reduce the heat and cook for another few minutes.

Step 4

Meanwhile, toast the cumin and coriander seeds by stirring them in a dry pan over a low heat for a minute until their aromas are released. Grind the seeds in a mortar and pestle or a spice grinder, then add them and the cinnamon to the saucepan with the softened onions.

Step 5

Fry the spices for a few minutes. Add the lentils and 1 litre of just-boiled water. Cover and simmer the soup for 10 minutes.

Step 6

Once the lentils have softened, add the squash, stock, lemon juice, 1 teaspoon salt and ½ teaspoon pepper. Leave to simmer for another 10 minutes. Once the lentils are fully cooked, take the pan off the heat and blend the soup with a hand-held blender. Taste and adjust the seasoning to your preference.

Step 7

To make the croutons, roughly chop the bread into 3cm chunks. Heat 3 tablespoons of light olive oil in a frying pan and, once it is very hot, add the bread and sprinkle over the za’atar.

Step 8

Fry the bread, stirring frequently, until it is toasted and crunchy. Place the croutons on some kitchen paper to soak up any excess oil.

Step 9

To serve, ladle the soup into warmed bowls, top with the croutons and finish with a drizzle of extra virgin olive oil and a sprinkling of chopped herbs.