Butternut Squash, Red Lentil, Chickpea and Tofu Stew

This hearty, autumnal soup makes a great lunch or dinner. Though protein requirements vary from person to person, in general, we should all aim to ha...ve at least 20g of protein in each meal. Handily, this soup has 20g of protein per serving so you can view it as a complete "meal in a bowl." Read more This hearty, autumnal soup makes a great lunch or dinner. Though protein requirements vary from person to person, in general, we should all aim to have at least 20g of protein in each meal. Handily, this soup has 20g of protein per serving so you can view it as a complete "meal in a bowl."

Prep time
15 mins
Cook time
45 mins
FREEZER FRIENDLY
Yes
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
Herbs &
spices
Contains
Soy
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
Herbs &
spices

NUTRITION PER SERVING (Read more)

331kcal
Calories
11g
Total Fat
41g
Carbs
6g
Sugars
21g
Protein
11g
Fibre
5mg
Iron
28%
 
96mg
Magnesium
23%
 
262mg
Phosporus
21%
 
900mg
Potassium
19%
 
507mg
Sodium
22%
 
0mg
Vitamin B1
0%
0mcg
Vitamin B12
0%
0mcg
Vitamin D
0%
3.4mg
Vitamin E
23%
 
100mcg
Vitamin B9
25%
 
578mcg
Vitamin A
64%
 
28mg
Vitamin C
31%
 
2.2mg
Zinc
20%
 
24mcg
Vitamin K
20%
 
0.5mg
Copper
56%
 
0.2mg
Vitamin B2
15%
 
2.7mg
Vitamin B3
17%
 
0.5mg
Vitamin B6
29%
 
248mg
Calcium
19%
 
Calories: 331kcal; Total Fat: 11g; Carbs: 41g; Sugars: 6g; Protein: 21g; Fibre: 11g; Iron: 5mg (28%); Magnesium: 96mg (23%); Phosporus: 262mg (21%); Potassium: 900mg (19%); Sodium: 507mg (22%); Vitamin B1: 0mg (0%); Vitamin B12: 0mcg (0%); Vitamin D: 0mcg (0%); Vitamin E: 3.4mg (23%); Vitamin B9: 100mcg (25%); Vitamin A: 578mcg (64%); Vitamin C: 28mg (31%); Zinc: 2.2mg (20%); Vitamin K: 24mcg (20%); Copper: 0.5mg (56%); Vitamin B2: 0.2mg (15%); Vitamin B3: 2.7mg (17%); Vitamin B6: 0.5mg (29%); Calcium: 248mg (19%)
Show more
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
Herbs &
spices
Contains
Soy
Sign up today to unlock this recipe and 1000+ others
Join 1000s of others who are already learning how to achieve their health goals

User comments (5)

Alice 4 weeks ago

Nice midweek meal. Going to test it out on the children tomorrow!

Michele 2 months ago

Easy to make, lots of goodness and spices and tastes good too

T 3 months ago

Lovely. Cooked 5mins quicker than suggested, I used paneer as had no tofu. Worked well. Filling and tasty

Elaine 5 months ago

I thoroughly enjoyed this dish, the smoked tofu was very tasty, a complete surprise. This is a definite winter winner

Alexandra 6 months ago

Nice filling soup

Related recipes for you

© 2025 The Doctor's Kitchen