Butternut squash and red lentils make this more colorful than my usual dish. It demonstrates how steel-cut oats can replace barley or rice in soups. Cooktime is about ten minutes.

cost	calories	net carbs	fat	fiber	protein	sugar
~$1.361	565	59	19	24	23	6

Ingredients

• large microwave-safe bowl
• 1/4 cup dry quick steel-cut oats
• 1/4 cup dry split red lentils
• 2.5 cups water
• garlic / garlic powder
• italian seasoning (thyme, rosemary, oregano, basil, marjoram, etc)
• 2 tsp chicken broth base
• 2/3 cup butternut squash (I use frozen/cubed)
• 1 cup spinach (I use frozen)
• 1 tbsp olive oil
• ice cubes

Directions

• add oats, lentils, water, and seasoning to bowl
• microwave on high until oats and lentils are tender, around 5-8 minutes
• add vegetables
• microwave on high for 1-2 minutes, or until squash is tender
• stir in olive oil
• stir in a few ice cubes until cool enough to eat
• salt/pepper to taste

Notes

I usually add whatever frozen vegetables I have on hand: onions, kale, carrots, cauliflower, etc.

Like most soups, this can accept a range of flavors. For example, try lemon juice, eggs or cream, and a thickener (eg chickpea flour) for a Greek-inspired version. Or add basil, fish sauce, soy sauce, and sriracha for a Thai flavor.