Butternut Squash Lentil Soup (Print Version)

A velvety blend of roasted butternut squash, red lentils, and warming spices for cozy comfort in a bowl.

# What You'll 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 swirling

# How to Make It:

01 - Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper. Toss butternut squash cubes with 1 tablespoon olive oil, salt, and pepper. Spread evenly on the prepared 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, ground cumin, ground coriander, smoked paprika, ground 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 heat to a simmer. Cook uncovered for 20 minutes until lentils and vegetables are very soft.
05 - Remove from heat. Using an immersion blender, purée the soup until smooth and creamy. Alternatively, transfer soup in batches to a countertop blender and purée until smooth.
06 - Return the soup to low heat. Adjust seasoning with salt and pepper to taste. If the soup is too thick, add additional water or broth as needed to reach desired consistency.
07 - Ladle into bowls. Garnish with chopped cilantro or parsley and a swirl of coconut cream or plant-based yogurt if desired.

# Additional Tips::

01 -
  • It tastes like it took hours but comes together in about an hour, making weeknight dinners feel less chaotic.
  • The roasted squash gives it a depth that blended soups usually lack, and nobody suspects how simple it actually is.
  • Red lentils dissolve into the broth and create creaminess without any cream, which somehow feels like you've discovered a secret.
02 -
  • Don't skip roasting the squash—boiling it creates a soup that tastes washed out and thin compared to one made with roasted pieces.
  • Immersion blenders can be temperamental with hot soup, so let it cool for 2 or 3 minutes if yours tends to splatter, and always keep the blade submerged.
03 -
  • Make extra and freeze it in portions—this soup tastes even better the next day once the flavors have had time to settle and deepen.
  • If you're cooking for someone who's sensitive to spice, hold the cayenne entirely and let each person customize at the table with hot sauce or more pepper.
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