Butternut Squash Lentil Soup (Printable)

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

# What You Need:

→ Vegetables

01 - 1 medium butternut squash (about 2 pounds), 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 swirl, 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 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 minced garlic, cumin, coriander, paprika, cinnamon, and cayenne pepper if using. Sauté for 1 minute until fragrant.
04 - Stir in roasted squash, red lentils, vegetable broth, and water. Bring to a boil, then reduce heat 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 soup to low heat and adjust seasoning with salt and pepper to taste. If consistency is too thick, add additional water or broth as needed.
07 - Ladle soup into bowls and garnish with fresh cilantro or parsley and a swirl of coconut cream or plant-based yogurt if desired.

# Expert Hints:

01 -
  • The roasted squash adds a caramelized sweetness that elevates this from an ordinary soup to something that makes people ask for the recipe.
  • Its that magical kind of meal that improves over a day or two in the fridge, making your future self incredibly grateful to your present self.
02 -
  • Dont skip roasting the squash, as I once did when in a hurry, because that caramelization is what gives the soup its depth of flavor.
  • If your immersion blender isnt powerful enough, transfer small batches to a countertop blender, filling it only halfway and venting the lid to prevent a hot soup explosion.
03 -
  • If you find yourself with an unripe, hard-to-cut butternut squash, poke a few holes in it and microwave it for 3-4 minutes to soften the skin before peeling and cutting.
  • Reserve a small portion of the roasted squash before blending and add it back to the soup at the end for delightful texture contrast.
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