Gingery Red Lentil Butternut Soup



4 cups no-salt-added or low sodium vegetable stock

12 ounces butternut squash, chopped

10 ounces frozen, chopped spinach

1 1/2 cups no-salt-added diced tomatoes (or 4 fresh tomatoes, diced)

3/4 cup dried red lentils

2 teaspoons grated ginger, or more to taste

1 tablespoon minced dry onion

1 teaspoon ground cumin

1 teaspoon no-salt seasoning blend, adjusted to taste

1 1/2 cups cooked white beans or 1 (15 ounce) can, no-salt-added or low sodium white beans, drained


Put all ingredients except white beans in a slow cooker or in a pot on stove top. Simmer until lentils are tender, about 1 hour on the stove or 8 hours in slow cooker on low.

Add white beans and cook an additional 10 minutes.


Note: If you would like this more soupy, decrease the red lentils to 1/2 cup.


Calories 240; Protein 16 g; Carbohydrates 45 g; Sugars 6 g; Total Fat 1.6 g; Saturated Fat 0.2 g; Cholesterol 0 mg; Sodium 130 mg; Fiber 16.6 g; Beta-Carotene 9145 ug; Vitamin C 47 mg; Calcium 199 mg; Iron 6.1 mg; Folate 349 ug; Magnesium 165 mg; Potassium 1315 mg; Zinc 2.8 mg; Selenium 8.6 ug