心地よいローストバターナッツスクワッシュと赤レンズ豆のスープ | クリーミーでホッとする、タンパク質たっぷり

心地よいローストバターナッツスクワッシュと赤レンズ豆のスープ | クリーミーでホッとする、タンパク質たっぷり

If I got this in a restaurant, I’d be like, “Yes.” Today, we’re going to make a roasted butternut squash soup. It’s going to be really delicious. To up the protein and fiber, we’re going to use some red lentils. Once everything’s cooking, we work on some toppings. It’s going to make it a whole really delicious meal that you’re going to love. I’ve got butternut squash, a mediumsized onion, a whole head of garlic. I have a bunch of little mini bell peppers. You can use one pepper. These are about the amount that you would get in a large bell pepper. Start by trimming off the very top part of the squash. Be sure you have a nice sharp knife. Peel the long neck. Then cut it away from the round base. Set aside and cut the long part of the squash into 1 in or so size pieces. We’re going to go for maximum caramelization and flavor by cutting it into cubes and roasting it that way. Slice the round base in half. Then scoop out the seeds with a spoon. I’m going to roast this part as is with the skin on. You can save the seeds and roast them if you want. Now, we’re going to go ahead and prepare our onion. Roughly chopped into eight pieces. You just want to do a very rough chop. Chop the peppers and remove the inside seeds. Slice off the top of a whole head of garlic to expose the cloves. I ran out of tin foil, so I’m using parchment here. I don’t recommend because it could burn. I’m using this vegan no chicken better than bullion veggie broth. 1/4 teaspoon of the Better Than Bullion with 1/4 cup of water. We’ve got some spices, cumin, coriander, smoked paprika, sweet paprika, onion powder, and then I also have some nutritional yeast as well, which is going to add some nice umami flavor. Of course, we have black pepper and some salt for seasoning. Now, go ahead and mix everything together till it’s fully combined. Pour over the veggies. Give that a good mix so that all the veggies are covered in that delicious marinade. A little shake, shake, shake really gets everything, all the spices and everything everywhere. So now we’re going to put this on to a parchment lined baking tray and cook this for about 25 to 30 minutes. And now that we have all the veggies laid out on the tray, we’re going to go ahead and pop that into the oven at 425° F. Be sure to stop halfway through and give them a mix. I had to do two trays for this because the veggies didn’t fit on one tray. I’ve got the roasted garlic there. And I also wrapped up the top part of the garlic bulb that I had cut off since I had a lot of garlic there, too. So, I figured just might as well roast that as well. I actually overcrowded the pan. ended up steaming a little bit more than kind of roasting, but it’s going to be just fine. Going to be really delicious still. So, I’ve measured out a cup of red lentils. You don’t have to soak them or anything. They cook up really quickly, which is really nice. You want to rinse your lentils really well. I meant to put the lentils in here first and then dunk it in cuz it makes it easier. This is what I meant to do. Keep rinsing until the water runs clear. Still pretty cloudy, so maybe just one or two more rinses. The fourth time. This is a really great source of protein. 9 g per 1/4 cup. And we just poured in 2 and 1/2 cups of water. So, just going to let this come to a boil and let it simmer and cook for about 15 to 20 minutes. So, I let the vegetables cool. Even though the skin comes right off, tempted to just leave it on because it’s additional nutrients and it will totally blend up. I have some vegetable broth, which I made up from the Better Than Bullion. It’s the no chicken and it’s the vegan one. Just be careful. Make sure it says vegan here. The little heart. This company does make uh non-vegan chicken and beef broth as well. I already mixed it up with the water. So, this is our 3 and 1/4 cups of veggie broth. Probably going to use all of it, but we’ll see how it goes. Can always add more uh liquid, but you can’t take it away. And we’re going to blend this up. And once the red lentils are done cooking, we’ll add those and blend those as well. And you may have to do this in batches because it’s quite a lot of vegetables. I also have the garlic which I roasted and we can just squeeze that out and get that in there. We don’t want to waste anything, right? The prices of food these days, we need to conserve and use everything we can. Now add the veggies to the blender as much as you can without going overboard. I don’t want to overcrowd it. All right, I’ll leave the rest aside for now. Now add your veggie broth. Add enough broth so that you can blend. Pop the lid to your blender on and let’s blend. It’s pretty pretty well blended. Now we have our lentils I’m going to use to blend the rest of the veggies in here. when I blend it already. Going to pour in here. I think I am going to need a little more water or broth. I’m such a mess. This is quite a big batch, so this is going to last a while. Just be careful if your soup is warm hot. You might want to let it cool. You want to make sure it’s okay for your blender. This is a Vitamix, so it can handle the heat. Still, I like to cool it down quite a bit. I’m going to add the rest of the lentils. Now, we’re going to blend that. Now, I’m just going to add everything back to the pot, and we will warm it up and get all those flavors in there. And then, we can adjust the spices and seasoning. Okay. Oh, this last one was really more silky smooth than the other ones. It looks like, you know, probably because there was less liquid in this one, so it came out really creamy. Just make sure it all combines nicely. Since we did this in batches, some of it had more lentils. What makes a great soup better? Toppings. A delicious creamy garlicky sunflower seed cream drizzle. You just need some raw sunflower seeds, about a cup. Soak those for a couple hours. The juice of one whole lemon. Depending on how lemony you like it, you may want to add more. We have some fresh garlic. I’m using two cloves. About a tablespoon of maple syrup. Water. I started with about a half a cup of water and ended up adding about another half a cup. I’m using some large flaky sea salt here. A half teaspoon. And you’re just going to blend everything up. This is just such a versatile recipe. If you leave out the garlic and lemon juice, you can make it a sweet creamy drizzle or a more neutral creamy drizzle. This can be the base for all kinds of creamy dressings like a ranch dressing or Caesar dressing. really so many possibilities and ways that you could use this. And ended up adding about another half a cup of water. Go slow so that you can get the creamy drizzle consistency that you want. Oh wow. M I mean just wow. Oh my gosh. So good. Let’s make tempe bacon. This is a delicious plant-based alternative to bacon. Start by making a simple marinade. Three tablespoons coconut aminos. You alternatively could use tamari or soy sauce. That’s going to give us a salty vibe vinegar for that tang. I’m using rice vinegar, but you could use apple cider vinegar. Rounding out those flavors. 2 tablespoons of maple syrup. A half a teaspoon to 1 teaspoon of liquid smoke. Uh those were giving us that smoky bacony flavor. A half a teaspoon to one teaspoon of smoked paprika. I’m adding some optional ingredients, including some garlic powder and onion powder and some black pepper. You can play with the quantities, the amounts of each of these ingredients based on your preferences. A little goes a long way. For bacon style strips, slice your tempe as thinly as you can. I like to aim for getting about 20 to 25 pieces from one block. Tempeh is made from fermenting soybeans and the fermenting process. There’s a slight bitterness. What you can do to eliminate that bitterness. You can boil for about 10 minutes. That will eliminate that bitterness. Tempeh is a fermented soybean product. It’s packed with protein and fiber. It has zero cholesterol. You want to let this soak for at least 10 minutes. 30 minutes to an hour is even better. Once you’ve marinated your tempe, go ahead and place them on a parchment line tray. I’m doing a no oil version, so I would use a non-stick pan if you’re going to do that. Obviously, if you have a soy allergy, skip the tempe bacon. From here, you can pan fry, air fry, or bake in the oven until the strips are browned and just a little crispy on the edges. Bake at 400° Fahrenheit for about 20 minutes, flipping halfway through. Oven temps vary. So, just watch and make sure that nothing burns and you get the brown crispiness that you want. Now, it’s time to plate it up with a little drizzle of maple syrup, our sunflower seed cream, some fresh cilantro, and green onions. You could use parsley or another fresh herb if you prefer. I think the cilantro really complements the spice blend that we have going on here. And of course, our tempe bacon, the delicious, cozy butternut squash soup that’s high in protein from the red lentils. I added a little more cracked pepper on top and some flaky sea salt and just brings out the flavor. And that drizzle of maple syrup. I mean, come on. It’s fall, right? We need to have a little drizzle of maple syrup. You’ve got to try this. You know how there’s like butter pecan ice cream? What about butternut squash pecan ice cream? Let me know what you think I should make next. We’re going to go for maximum carameliz carameliz caramel for maximum caramelization and flavor.

This hearty, cozy soup is perfect for fall! Roasted butternut squash blends with creamy red lentils, smoky tempeh bacon, and a garlic sunflower drizzle to make a full meal you’ll love to enjoy all season.

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Key Moments:
0:00 Roasted Butternut Squash Soup
0:22 Soup Ingredients
0:37 Cutting Butternut Squash
1:51 Veggie Marinade (oil-free roasting)
3:23 Making Red Lentils for Soup (gives protein boost & extra creaminess)
4:12 Roasted Veggies & Red Lentils Combining
7:17 Soup Topping: Sunflower Seed Cream Drizzle
8:37 Soup Topping: Tempeh Bacon Crumbles
10:52 Plate & Taste

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