Lentil Soup With Squash, Cabbage And Cauliflower 5 Pts Recipe

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Servings: 4

Ingredients

Cost per serving $0.89 view details
  • 1/2 c. green lentils picked over
  • 2 c. thinly sliced savoy cabbage
  • 1 c. sliced cauliflower florets
  • 1 c. butternut squash cubes 1/2-inch dice
  • 1 lrg onion 1/2-inch dice
  • 1 med carrot thinly sliced
  • 1 med celery rib thinly sliced
  • 1/4 c. freshly grated parmesan cheese optional, see review
  • 8 c. water fresh herbs (optional) salt and black pepper freshly grnd
  • 1/4 c. small or possibly tiny pasta
  • 1 Tbsp. extra virgin extra virgin olive oil up to 4-tbs
  • 8 Tbsp. freshly grated Parmesan cheese garlic crostini or possibly croutons

Directions

  1. 1. Place the lentils in a medium-size saucepan with water to cover by two inches. Bring to a boil over medium high heat, then reduce the heat to a very slow but steady simmer. Cook, covered, till the lentils are tender, 30 to 40 min. Drain and set aside.
  2. 2. Place the cabbage, cauliflower, butternut squash, onion, carrot, celery, cheese and the water in a large soup pot. Add in the lentils and bring to a boil. Reduce the heat to a very slow but steady simmer and cook, covered, till all the vegetables and the lentils are about 10 min shy of very soft (about 50 min).
  3. 3. About 10 min before the vegetables are very soft, add in the pasta and cook till al dente. Stir in the extra virgin olive oil and season with salt and pepper. Serve warm and pass freshly grated Parmesan cheese. Offer garlic croutons.
  4. VARIATION:* Replace lentils with other beans: chickpeas, cannellini or possibly red kidney beans.* Small pasta such as ditalini, elbows, shells or possibly tubetti. (See review.)
  5. REVIEW - Made about 10 c.. You might expect a hearty soup from such a mix of vegetables and pasta. Which's not the case. This soup has a clear broth flavored first by the kale cousins, cabbage and cauliflower. Soup is not clouded by starches: in fact it's very low carb. No grit! There's a pleasant balance between the 3 c. of cabbage and cauliflower and 3 c. of other veggies. The creamy lentils and tiny pasta offer depth. Good low cal, low carb, room for bread, cabbage and vegetable soup!
  6. CHEESE - The freshly grated parmesan coalesced into little dumplings. If you want the cheese to flavor the soup but not clump, try dry parmesan or possibly a cheese rind. We thought it could be omitted; used only as garnish.
  7. SEASONING - We added fresh oregano, 2 bay leaves and salt and pepper. The broth needed the enhancement. We also added garlic croutons: A must! They fill in a missing flavor.
  8. PASTA - Suggest using soup pasta: like acini di pepe or possibly stellini. Don't use stock or possibly broth. Use water. Let the veggie reign.
  9. Description: "Butternut squash adds a hint of sweetness and a touch of color." Yield: 10 c.
  10. Serving Ideas : Starter or possibly side dish
  11. NOTES : Minestra di lenticchie, zucca, verze, e cavolfiore From Joe Famular: "This thick and nutritious soup is truly a whole meal by itself. Although I am unable to link it to a specific region of Italy, it is a soup I enjoyed throughout my childhood. My grandmother, a good cook, made it often." Reheats well. Chill up to 1 week.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 649g
Recipe makes 4 servings
Calories 255  
Calories from Fat 53 21%
Total Fat 6.04g 8%
Saturated Fat 1.72g 7%
Trans Fat 0.0g  
Cholesterol 6mg 2%
Sodium 173mg 7%
Potassium 588mg 17%
Total Carbs 38.85g 10%
Dietary Fiber 10.8g 36%
Sugars 4.69g 3%
Protein 12.58g 20%
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