Butternut Squash and Lentil Soup (Print View)

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

# Components:

→ Vegetables

01 - 1 medium butternut squash (approximately 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

# Directions:

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 - While squash roasts, 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 and simmer uncovered for 20 minutes until lentils and vegetables are very soft.
05 - Remove from heat. Use an immersion blender to purée soup until smooth and creamy. Alternatively, transfer in batches to a countertop blender and process until reaching desired consistency.
06 - Return soup to low heat and adjust seasoning with salt and pepper to taste. If soup is too thick, add additional water or broth as needed to achieve desired consistency.
07 - Ladle soup into bowls and garnish with fresh cilantro or parsley. Drizzle with coconut cream or plant-based yogurt if desired.

# Expert Advice:

01 -
  • It comes together in an hour but tastes like you've been simmering it all afternoon.
  • The roasted squash adds a depth that raw never could—you get natural sweetness with almost no added sugar.
  • One pot becomes a complete meal, and it reheats beautifully for those mornings when you need breakfast sorted.
02 -
  • Don't skip roasting the squash—simmering raw squash makes it watery and bland, but roasting concentrates its flavor into something almost caramel-like.
  • Rinse your red lentils before cooking, otherwise they'll cloud the final soup with their starch and make it look muddy instead of velvety.
03 -
  • Always taste the soup before blending so you know exactly what flavors are happening—it's easier to adjust seasoning before you puree.
  • If your blender isn't powerful enough to create a truly smooth texture, simmer the soup for an extra 5 to 10 minutes so the lentils are even softer and break down more easily during blending.
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