Butternut Squash Lentil Soup (Printable Version)

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

# What You'll Need:

→ Vegetables

01 - 1 medium butternut squash (about 2 lbs), 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°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 to simmer. Cook uncovered for 20 minutes until lentils and vegetables are very soft.
05 - Remove from heat. Use an immersion blender to puree the soup until smooth and creamy, or transfer in batches to a countertop blender and blend until smooth.
06 - Return soup to low heat and adjust seasoning with salt and pepper to taste. If too thick, add additional water or broth as needed.
07 - Ladle into bowls and garnish with cilantro or parsley and a swirl of coconut cream or plant-based yogurt if desired.

# Expert Advice:

01 -
  • It's the kind of soup that feels like a warm hug—velvety, filling, and naturally creamy without any heavy cream required.
  • Your kitchen will smell absolutely incredible while it's cooking, and it comes together faster than you'd expect for something this satisfying.
  • Works beautifully for meal prep, tastes even better the next day, and easily accommodates whatever toppings you have on hand.
02 -
  • Don't skip the roasting step—I learned this the hard way when I once tried to save time by simmering raw squash, and the soup tasted flat and one-dimensional compared to when the squash caramelizes first.
  • The lentils will continue to soften even after you turn off the heat, so it's better to slightly undercook them than to end up with mushy soup that's lost its texture.
03 -
  • Always use freshly rinsed red lentils—they cook faster and won't leave a weird film on the surface of your broth.
  • If your immersion blender ever clogs with squash fiber, stop and give it a gentle stir with a spoon rather than forcing it, and the soup will blend much more smoothly the second time.
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