Curried Lentil and Butternut Squash Soup

It’s beginning to get colder here in the Boston area, and the chill in the air inspires warm and comforting food. We love a good hearty soup that can be enjoyed on it’s own with crusty bread as a meal, or as a simple snack or side dish. This super easy recipe combines the warm spices of curry and cumin with the creaminess of coconut milk to create a savory soup that is packed with filling nutrition from lentils and our fall favorite: butternut squash. There will be enough to share or freeze, and be sure to bookmark this so you can enjoy on repeat through the winter months!

Curried Lentil & Butternut Squash Soup

Serves: 6-8

Total Time: 45 minutes

Ingredients:
1 medium yellow or white onion
1/2 medium butternut squash
4 garlic cloves
1/4 cup extra virgin olive oil
2 teaspoons ground cumin
1 teaspoon curry powder
1 teaspoon dried thyme
1 large can (28 oz) diced tomatoes, drained
1 cup brown or green lentils
4 cups vegetable or chicken broth
1 13.5 ounce can coconut milk
pinch of red pepper flakes
salt and pepper to taste

Preparation Instructions:

1. Prepare the onion, squash, and garlic: Dice the onion finely, about 1/4” pieces. Peel and dice the butternut squash to roughly the same size as the onions. Mince the garlic.

2. In a large pot, warm the olive oil over medium heat. Add the chopped onion and butternut squash and cook, stirring often, until the onion is softened (about 5 minutes).

3. Add the garlic, cumin, curry powder, and thyme. Cook until just fragrant, stirring constantly, about 30 seconds.

4. Add the remaining ingredients, raising the heat and bringing the mixture to a boil. Then cover the pot and reduce the heat to a simmer. Cook for about 30 minutes, or until the lentils are tender and hold their shape.

5. Serve warm, or cool to room temperature and store in the refrigerator for up to 5 days, or in the freezer for up to 6 months.

Tips and Tricks:

• Use frozen onions, butternut squash, and/or garlic if you don’t like chopping! These ingredients are often just as good frozen as they are fresh, especially when using it in a soup.

• You can change the flavors by using different spices or herbs.

• You can omit the coconut milk and use 2 cups of water instead.

• Add a squeeze of lemon juice before serving to balance the savory flavors.

Potato, Green Bean and Egg Salad

If you are celebrating memorial day this weekend and want to bring a low-FODMAP dish to the party, give this French-inspired recipe a whirl. It is healthy, way easy, and doesn’t cost a lot to prepare.  I like to use a waxy potato like Red Bliss, New Potatoes or Fingerlings for potato salads, since they have a creamier texture and are a little less starchy than the common Idaho or Russet. If you want to experiment with different flavors you can easily switch out the herbs, or add a squeeze of fresh lemon juice. You can enjoy this recipe slightly warm or at room temperature, which I prefer, as it brings out the flavors of the herbs and dressing. This makes an excellent side dish, or you can enjoy it as a main salad with fresh lettuce or arugula. Bon appetit and Happy Memorial Day!

Potato, Bean, and Egg Salad

Serves: 6
Total Time: 40 minutes

Ingredients: 

2 pounds of potatoes
1 pound green beans
4 large eggs
1 Tablespoon capers
2 teaspoons Dijon mustard
¼ cup white wine vinegar
¼ cup extra virgin olive oil
2 Tablespoons roughly chopped parsley
2 Tablespoons chopped chives
salt and pepper to taste

Preparation Instructions:

1. Bring a large pot of water to boil. Add potatoes and cook until the potatoes are firm but easily pierced with a knife, about 30 minutes.

2. While the potatoes are cooking trim the ends of the beans.

3. Place the eggs in a pot and cover with cold water. Bring to a boil and then turn off the heat and cover. Let the eggs sit in the hot water for 10 minutes for a firm yolk. Drain and cool in a bath of ice water. Peel and quarter each egg. Set aside.

4. Place the beans in the pot with the potatoes for the last 3-4 minutes of cooking the potatoes. Drain and set aside. If potatoes are large, you can roughly chop to desired size.

5. While the potatoes, beans and eggs are cooling, make the vinaigrette: combine the capers, mustard, vinegar, and olive oil in a small bowl. Whisk well to combine. 

6. Combine all ingredients together in a large bowl and sprinkle with parsley, chives and salt and pepper to taste.

Peanut Soba Noodles

I think I must be made of peanut butter. I eat peanut butter on a pretty much daily basis - I even have a jar in my desk drawer as a snack to enjoy with a piece of fruit, whole grain crackers, or even just plain on a spoon! Most people consider peanut butter to be something enjoyed as a snack, like a PBJ sandwich, maybe mixed in some oatmeal (yum!) or as a dip for apples or carrots. Of course those are all fantastic foods that I love too, but there are so many ways to enjoy peanuts and peanut butter as a savory dish for lunch or dinner!

This peanut soba noodle recipe is a standby in our house. We love making a big batch for dinner and enjoying it as leftovers for lunch the next day. Sometimes I double the sauce recipe and save some to use as a dip with vegetables. It is also a great option to bring to a pot luck (as long as there are no peanut allergies). If you do not like spicy you can definitely leave out the jalapeño pepper, but without the seeds in the pepper it is not as spicy as you might think. I love squeezing a little fresh lime juice over the top before serving – it adds a nice freshness and the tart flavor balances the savory of the peanut sauce.

This recipe is gluten-free, FODMAP friendly, and perfect for a celebration of National Nutrition Month! Let me know what you think in the comments.

Peanut Soba Noodles  

Serves: 6
Total Time: 30 minutes

Ingredients: 

1 package extra-firm tofu
1 red bell pepper
1 small zucchini
2 medium carrots
8 ounces GF soba noodles
1/3 cup peanut butter
1/3 cup water
1/3 cup GF soy sauce
2 Tbsp sesame oil
2 Tbsp white sugar
1 Tbsp rice vinegar
1/2–inch ginger
half a jalapeno pepper, seeded
optional: ½ cup chopped peanuts, cilantro, basil, lime juice

Preparation Instructions: 

1. Press and drain tofu of excess water. Dice into small cubes or strips.

2. Slice bell peppers into thin strips.

3. Bring a large pot of water to boil. Cook soba noodles according to package.

4. Puree all ingredients from peanut butter through jalapeno pepper in a food processor.

5. Toss noodles, tofu and bell peppers with peanut sauce. Optionally garnish with chopped peanuts, cilantro and basil. Serve hot or cold.

Recipe adapted and inspired from Pinch of Yum