Butternut Squash Lentil Soup (Printable)

Velvety roasted squash and red lentil soup with warming spices, ready in one hour.

# Components:

→ 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 swirl, optional

# Directions:

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 baking sheet and roast for 25 to 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 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 to a simmer. Cook uncovered for 20 minutes until lentils and vegetables are very soft.
05 - Remove from heat. Using an immersion blender, puree soup until smooth and creamy. Alternatively, transfer soup in batches to a countertop blender for processing.
06 - Return soup to low heat. Adjust seasoning with salt and pepper to taste. If soup is too thick, add additional water or broth to reach desired consistency.
07 - Ladle into bowls and garnish with chopped cilantro or parsley and a swirl of coconut cream or plant-based yogurt if desired.

# Expert Advice:

01 -
  • It tastes like you spent all day cooking, but you'll have it ready in just over an hour.
  • The spices create this unexpected depth that keeps you coming back for another spoonful.
  • Red lentils dissolve into the broth, making the soup naturally creamy without any heavy cream.
  • It's endlessly forgiving—too thick, too thin, needs more spice—everything can be adjusted at the end.
02 -
  • Don't skip roasting the squash; boiling it will make the soup watery and bland, and you'll wonder why it doesn't taste like anything.
  • Red lentils cook faster than brown ones and break down into creaminess, which is the whole point here—use the right kind.
  • Taste before you blend; it's easier to adjust seasoning now than to fix an oversalted soup at the end.
03 -
  • Make extra and freeze it in portions; thawing a container of this soup on a tired Tuesday will feel like a gift from your past self.
  • If your immersion blender isn't powerful enough, work in smaller batches with a regular blender to get it truly smooth.
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