Butternut Squash and Lentil Soup (Printable version)

A creamy blend of roasted squash and red lentils with aromatic spices.

# Needed ingredients:

→ Vegetables

01 - 1 medium butternut squash (about 2 lbs), peeled, seeded, and cubed
02 - 2 medium carrots, peeled and sliced
03 - 1 large onion, chopped
04 - 3 cloves garlic, minced

→ Legumes

05 - 3/4 cup red lentils, rinsed

→ Liquids

06 - 4 cups vegetable broth
07 - 1 cup water
08 - 2 tablespoons olive oil

→ Spices and Seasonings

09 - 1 teaspoon ground cumin
10 - 1/2 teaspoon ground coriander
11 - 1/2 teaspoon smoked paprika
12 - 1/4 teaspoon ground cinnamon
13 - 1/4 teaspoon cayenne pepper, optional
14 - Salt and black pepper to taste

→ Garnish

15 - Fresh cilantro or parsley, chopped
16 - Coconut cream or plant-based yogurt for swirling, optional

# How to make it:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper. Toss butternut squash cubes with 1 tablespoon olive oil, salt, and pepper. Spread evenly on the baking sheet and roast for 25 to 30 minutes until golden and tender.
02 - Heat 1 tablespoon olive oil in a large pot over medium heat. Add onion and carrots; sauté for 5 to 7 minutes until softened.
03 - Add garlic, cumin, coriander, paprika, cinnamon, and cayenne pepper if using. Sauté for 1 minute until fragrant.
04 - Stir in the roasted squash, red lentils, vegetable broth, and water. Bring to a boil, then reduce to a simmer. Cook uncovered for 20 minutes until lentils and vegetables are very soft.
05 - Remove from heat. Use an immersion blender to purée the soup until smooth and creamy, or transfer in batches to a countertop blender.
06 - Return the soup to low heat. Adjust seasoning with salt and pepper to taste. If too thick, add additional water or broth as needed.
07 - Ladle into bowls and garnish with fresh cilantro or parsley and a swirl of coconut cream or plant-based yogurt if desired.

# Expert Suggestions:

01 -
  • The roasting step caramelizes the butternut squash, creating these little pockets of sweetness that balance perfectly with the earthiness of the lentils.
  • Its one of those rare soups that actually tastes better the next day, making it perfect for meal prep when life gets chaotic.
02 -
  • Dont skip roasting the butternut squash, as I once did when rushing, because it creates an entirely different flavor profile than simply boiling it in the broth.
  • The soup will thicken considerably as it cools, so if youre making it ahead, prepare to add a splash of broth when reheating.
03 -
  • If your butternut squash is particularly difficult to cut, poke holes in it and microwave for 2-3 minutes to soften the skin slightly before attempting to peel and dice.
  • Reserve a small portion of the roasted squash before blending and add it back to the pureed soup for delightful texture contrasts in each spoonful.
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