Hokkaido squash & red lentil soup: light and nutritious

Why this soup after 50

During menopause, the digestive system sometimes becomes more sensitive, and the body stores fat more easily around the abdomen. A soup like this ticks many boxes: it is rich in fiber (kabocha squash, lentils, carrots), which prolongs satiety and nourishes the microbiota; it provides plant-based proteins that help preserve muscle mass; and it remains light, without unnecessary fat. A truly comforting dish, but a smart one.

Ingredients (serves 4)

• 1 small kabocha squash (~800 g), unpeeled (the skin is edible)
• 3 carrots
• 1 onion
• 1 clove of garlic
• 100 g of red lentils
• 1 tsp of curry (or turmeric + cumin)
• 1 tbsp of olive oil
• 1 L of vegetable stock
• A piece of fresh ginger (optional)
• Salt, pepper
• To serve: pumpkin seeds, a drizzle of coconut milk or cream, cilantro

Preparation

1. Wash the kabocha squash, cut it in half, remove the seeds and cut it into cubes - keep the skin on, as it softens during cooking and provides fiber. Peel and chop the carrots, onion and garlic.
2. In a large saucepan, sauté the onion and garlic in the olive oil for 3 to 4 minutes. Add the curry (and ginger) and toast for 30 seconds: this releases the aromas.
3. Add the kabocha squash, carrots and rinsed red lentils. Cover with the broth and bring to a boil.
4. Reduce the heat and simmer for 20 to 25 minutes, until the vegetables and lentils are very tender.
5. Blend until smooth and velvety. Add a little water if needed, then season with salt and pepper.
6. Serve piping hot, with a drizzle of coconut milk, a few toasted pumpkin seeds and a little cilantro.

Benefits, ingredient by ingredient

Kabocha squash

Its beautiful orange color reveals its richness in beta-carotene, an antioxidant that the body converts into vitamin A. It also provides fiber and potassium (which helps maintain normal blood pressure). Bonus: its skin is edible - so we keep as much fiber as possible.

Red lentils

They are what make this soup a complete meal: plant-based protein, iron, magnesium and fiber. They cook in 15-20 minutes without soaking and are easy to digest.

Curry and ginger

Curry contains turmeric, whose curcumin supports antioxidant defenses. Ginger adds a kick and aids digestion.

Onion and garlic

Rich in prebiotics (fructo-oligosaccharides), they nourish beneficial gut bacteria - helping support digestive comfort.

Variations & tips

• Even more protein: add a handful of chickpeas, some blended silken tofu, or hemp seeds when serving.
• Creamier: replace the cream with coconut milk, which pairs perfectly with curry.
• Spice it up: cumin, smoked paprika, or a touch of chili pepper warm up the recipe.
• For crunch: roasted pumpkin seeds, chopped hazelnuts, or whole-wheat croutons.
• Express version: a pressure cooker reduces the cooking time to around ten minutes.

Storage & batch cooking

This soup keeps for 3 to 4 days in the refrigerator in an airtight container, and it freezes very well in individual portions. It is the ideal candidate for Sunday batch cooking: double the quantities, freeze them, and you will have a healthy dinner ready in 3 minutes on busy evenings.