A Hearty, Kid-Friendly Soup Filled with Vegetables and Protein? IS That Possible?

Why yes it is! Here is my kid-approved Dusty Crophopper Soup!

I started naming soups after their favorite movie or book characters to get them more interested in trying them. Dusty Crophopper (named after the heroic plane in Disney’s “Planes” sounds a lot more exciting than “red lentil curry.” Trust me, this works!).   Now, my kids request this warming and sweet tasting soup on a regular basis! It is packed with beta-carotene rich, sweet vegetables like carrots and sweet potatoes, warming spices like curry, cinnamon and ginger, and protein-packed red lentils, which are easier on the palate than other lentils and blend nicely.

My kids love the orange color and combining all the orange/yellow vegetables into the pot. You can certainly use other vegetables, and switch it up from time to time, using other squashes like butternut, or zucchini.  Serve it with some pita or naan bread for dipping (kids love to dip!) and it is a delicious, filling meal that covers all the vegetable and nutrition bases.

Ingredients:                              

1 cup red lentils
1 yellow onion, peeled & diced
2 cloves garlic, minced
1 pinky size ginger piece, peeled & minced
1 carrot, peeled & diced
1 sweet potato, peeled & diced
2 ribs celery, diced
1 yellow or orange pepper, seeded & diced
1 yellow squash, diced
2 TBSP sweet curry powder
2 Tsp cumin
1 Tsp cinnamon
Salt and pepper to taste
1- 14oz can coconut milk (full or low fat – whatever is your preference)
4 cups vegetable broth
1 TBSP coconut oil
GARNISHES: Chopped cilantro, Slivered almonds and/or plain Greek Yogurt
  1. Heat oil in large soup pot over medium heat. Add onions, garlic and ginger and sauté until translucent, about 5 minutes. Make sure to stir so the ginger and garlic don’t burn.
  2. Add the spices and stir until all are coated and spices are fragrant.
  3. Deglaze with 1 cup broth. Then add in vegetables and lentils. Stir everything together, and let vegetables steam for about 5 minutes with top on.
  4. Add in the rest of the broth and the coconut milk. Mix everything together. Bring to a boil, then cover and reduce heat to low. Let cook for about 25-30 minutes or until vegetables are soft and lentils are cooked.
  5. Turn off heat. Using an immersion blender, blend until all is creamy and smooth. (Note: If using a blender, then please let soup cool until it is safe to blend, then transfer back to pot and continue with next steps).
  6. Taste the soup and add salt and black pepper to your liking. Because there is so much flavor in here already, start easy on the salt.
  7. Garnish with toppings of your choice. I use all three and my kids love it!


Want this recipe and more? Download my Soup by the Seasons Ebook!

2018-03-07T08:25:21-05:00

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