Butternut Squash and Lentil Soup

This Butternut Squash and Lentil Soup is a nourishing, velvety meal that is perfect for cozy evenings. It features roasted butternut squash and red lentils simmered in a gut-healing broth with warming spices, providing a dish that is packed with plant-based protein and fiber.

Save

The process begins by roasting the squash to enhance its natural sweetness, followed by simmering it with carrots, onions, and aromatic spices like cumin, coriander, and turmeric. The result is a vibrant, golden-hued soup that is as healthy as it is delicious.

Ingredients

• 1 medium butternut squash (about 2 lbs), peeled, seeded, and cubed
• 2 medium carrots, peeled and chopped
• 1 large onion, chopped
• 3 cloves garlic, minced
• 3/4 cup red lentils, rinsed
• 4 cups vegetable broth (gluten-free if needed)
• 1 cup water
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/2 tsp ground turmeric
• 1/4 tsp ground cinnamon
• 1/4 tsp smoked paprika
• Salt and black pepper, to taste
• 2 tbsp olive oil
• Juice of 1/2 lemon
• Fresh cilantro or parsley, chopped (optional)

Instructions

Step 1

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 2

Toss butternut squash cubes with 1 tablespoon olive oil, salt, and pepper. Spread on the baking sheet and roast for 25–30 minutes, until golden and tender.

Step 3

Meanwhile, heat the remaining 1 tablespoon olive oil in a large pot over medium heat. Add onion and carrots; sauté 5 minutes until softened. Add garlic and cook 1 minute more.

Step 4

Stir in cumin, coriander, turmeric, cinnamon, and smoked paprika; cook for 30 seconds until fragrant.

Step 5

Add roasted squash, red lentils, vegetable broth, and water. Bring to a boil, then reduce heat and simmer uncovered for 20 minutes, or until lentils are soft.

Step 6

Remove from heat. Use an immersion blender to puree the soup until smooth (or carefully blend in batches).

Step 7

Stir in lemon juice. Taste and adjust seasoning as needed.

Step 8

Ladle into bowls and garnish with fresh cilantro or parsley if desired.

Zusatztipps für die Zubereitung

For the best results, ensure the butternut squash is roasted until truly tender and slightly caramelized on the edges. When blending, an immersion blender is the most efficient tool for achieving that signature velvety consistency directly in the pot.

Varianten und Anpassungen

For extra creaminess, you can add 1/4 cup of coconut milk before blending. If you don't have red lentils on hand, yellow lentils work as an excellent substitute, maintaining the soup's beautiful color.

Serviervorschläge

This soup is wonderful served with a side of crusty gluten-free bread or a dollop of yogurt for added tanginess. For a boost in gut health, consider adding a teaspoon of grated fresh ginger along with the garlic during the sautéing process.

Save

Whether you are looking for a plant-based protein source or a comforting meal for a cold night, this butternut squash and lentil soup delivers on both nutrition and flavor. Enjoy its warming spices and smooth texture.

Recipe FAQs

→ Can I make this soup without roasting the squash first?

Yes, you can skip roasting and add raw cubed squash directly to the pot. Simmer for an additional 10-15 minutes until tender. Roasting enhances natural sweetness, but stovetop cooking still yields delicious results.

→ How long does this soup keep in the refrigerator?

Store cooled soup in an airtight container for up to 5 days. The flavors actually develop and deepen over time, making it excellent for meal prep. Reheat gently on the stovetop, adding a splash of water or broth if needed.

→ Can I freeze this butternut squash lentil soup?

Absolutely. This soup freezes beautifully for up to 3 months. Cool completely before transferring to freezer-safe containers, leaving some space for expansion. Thaw overnight in the refrigerator before reheating.

→ What can I substitute for red lentils?

Yellow lentils work equally well and maintain similar cooking times. Green or brown lentils require longer simmering and will hold their shape rather than blending smoothly. For a legume-free version, add extra squash or white beans.

→ How can I make this soup creamier?

Stir in ¼ cup coconut milk, cashew cream, or heavy cream before blending. Roasted sweet potato blended with the squash also adds natural creaminess. A potato added during simmering creates an ultra-smooth texture.

→ Is this soup suitable for a gluten-free diet?

Yes, all ingredients are naturally gluten-free. Just ensure your vegetable broth is certified gluten-free, as some brands contain gluten-based additives or flavorings.