Low GI Squash & Lentil Soup

A high protein and low GI vegetarian alternative for those who fancy something a little more hearty and satisfying. Great for a quick lunch meal when you have no time too.

Serves: 2-4

Preparation time: 10 minutes

Cooking time: 50-60 minutes

Difficulty: Easy


  • High in Vitamins K, C and B complex
  • A great source of slow release energy.
  • Perfect balance of Liver cleansing minerals.
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  • 1 tbsp olive oil
  • 1⁄2 large onion (chopped)
  • 1 garlic clove (chopped)
  • 1⁄2 tsp ground cumin
  • 1⁄4 tsp ground cinnamon
  • pinch freshly grated nutmeg
  • pinch ground ginger
  • pinch ground coriander
  • 1lb butternut squash or pumpkin (deseeded and cut into small chunks)
  • 100g red or yellow lentils
  • 0.5 litres basic vegetable stock
  • 3 tbsp lemon juice
  • salt and pepper
  • Greek-style yogurt to garnish


1.)Heat the oil in a large saucepan

2.) Add the onions and garlic and cook over a low heat, stirring occasionally, for 5 minutes, until softened.

3.) Add the cumin, cinnamon and nutmeg, ginger and coriander and cook, stirring constantly, for 1 minute.

4.) Stir in the squash and lentils and cook, stirring constantly for 2 minutes, then pour in the stock and bring to the boil over a medium heat. Reduce the heat and simmer, stirring occasionally, for 50-60 minutes, until the vegetables are tender.

5.) Remove from the heat and leave to cool slightly, the ladle into a food processor or blender, in batches if necessary, and process to a smooth purée.

6.) Return the soup to the rinsed-out pan, stir in the lemon juice, season to taste with salt and pepper and reheat gently.

7.) Ladle into warmed bowls, top with a swirl or crème fraîche or Greek yogurt and serve.

Cheat Method

Use this for a quick, effective and similar result...

For a quick cheat option simply but some butternut soup with added lentils. Or buy the fresh soup and a tin of organic lentils and add them too the soup.