Butternut Squash and Lentil Soup (Printer-Friendly)

Velvety soup with roasted butternut squash, red lentils, carrots, and aromatic spices for a nourishing meal.

# What You’ll Need:

→ 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 & 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 serving

# How-To Steps:

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 25-30 minutes until golden and tender.
02 - Heat 1 tablespoon olive oil in a large pot over medium heat. Add onion and carrots; sauté for 5-7 minutes until softened.
03 - Add minced garlic, cumin, coriander, paprika, cinnamon, and cayenne 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 to a simmer. Cook uncovered for 20 minutes until lentils and vegetables are very soft.
05 - Remove from heat. Use an immersion blender to puree the soup until smooth and creamy. Alternatively, transfer in batches to a countertop blender and blend until smooth.
06 - Return soup to low heat and adjust seasoning with salt and pepper to taste. If too thick, add additional water or broth to achieve desired consistency.
07 - Ladle into bowls and garnish with cilantro or parsley and a swirl of coconut cream or plant-based yogurt if desired.

# Expert Advice:

01 -
  • The roasted squash creates a natural sweetness that feels indulgent without any cream or butter.
  • Red lentils dissolve into the broth, making the soup silky smooth and packed with protein in a way that surprises people.
  • One pot, one blender, and you've got something that tastes like you spent hours on it.
02 -
  • Roasting the squash separately is not an extra step—it's the difference between a good soup and one that makes people close their eyes and smile while eating it.
  • Red lentils are different from other lentils; they absorb liquid and break down completely, which is exactly what you want here, so don't substitute without understanding you'll get a different texture.
03 -
  • If your soup ends up thicker than you'd like, add broth one splash at a time rather than dumping it in—it's easier to thin than to thicken.
  • Make this in double batches; it freezes beautifully for up to three months, and you'll thank yourself on a night when you need warmth without effort.
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