Butternut Squash and Lentil Soup (Printable Version)

A velvety blend of roasted butternut squash and red lentils, simmered with aromatic spices for a comforting, protein-rich bowl.

# What You Need:

→ Vegetables

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

→ Legumes

05 - 3/4 cup red lentils, rinsed

→ Broth and Liquids

06 - 4 cups vegetable broth, gluten-free
07 - 1 cup water

→ Spices and Seasonings

08 - 1 teaspoon ground cumin
09 - 1/2 teaspoon ground coriander
10 - 1/2 teaspoon ground turmeric
11 - 1/4 teaspoon ground cinnamon
12 - 1/4 teaspoon smoked paprika
13 - Salt and black pepper to taste

→ Finishing

14 - 2 tablespoons olive oil
15 - Juice of 1/2 lemon
16 - Fresh cilantro or parsley, chopped, optional for garnish

# How-To Steps:

01 - Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper.
02 - 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.
03 - Heat the remaining 1 tablespoon olive oil in a large pot over medium heat. Add onion and carrots; sauté for 5 minutes until softened. Add minced garlic and cook for 1 minute more.
04 - Stir in cumin, coriander, turmeric, cinnamon, and smoked paprika. Cook for 30 seconds until fragrant.
05 - Add roasted squash, red lentils, vegetable broth, and water. Bring to a boil, then reduce heat and simmer uncovered for 20 minutes until lentils are completely soft.
06 - Remove from heat. Use an immersion blender to purée the soup until smooth and velvety. Alternatively, carefully transfer soup in batches to a standard blender.
07 - Stir in lemon juice. Taste and adjust seasoning with additional salt and pepper as needed.
08 - Ladle into bowls and garnish with fresh cilantro or parsley if desired.

# Expert Advice:

01 -
  • It comes together in an hour, which means you can go from craving soup to eating it before dinner time.
  • The spices are warm and grounding without being heavy, so you feel nourished without that post-meal sluggish feeling.
  • One pot does most of the work, and the blending makes it feel fancy enough for company but simple enough for just you.
02 -
  • Don't skip roasting the squash because that caramelization is what makes this taste rich and intentional instead of like steamed vegetables in broth.
  • If you're making this ahead, don't blend it until you're ready to serve because the lentils continue to soften and can make the texture weird if it sits for days already blended.
  • The spices need to bloom in heat for just those 30 seconds, so actually pay attention and don't wander away to check your phone.
03 -
  • Make a double batch and freeze half because reheated squash soup tastes even better, like all the flavors had time to get to know each other.
  • If your immersion blender gets stuck, stop and let the heat do some of the work for you rather than forcing it.
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