Butternut Squash and Lentil Soup (Printable Version)

Rich, creamy blended soup with roasted squash, tender lentils, and warming spices.

# Ingredient List:

→ Vegetables

01 - 1 medium butternut squash (about 2 lbs), peeled, seeded, and cubed
02 - 2 medium carrots, peeled and chopped
03 - 1 large onion, chopped
04 - 3 cloves garlic, minced

→ Legumes

05 - 3/4 cup red lentils, rinsed

→ Broth & Liquids

06 - 4 cups vegetable broth, gluten-free
07 - 1 cup water

→ Spices & Seasonings

08 - 1 teaspoon ground cumin
09 - 1/2 teaspoon ground coriander
10 - 1/2 teaspoon ground turmeric
11 - 1/4 teaspoon ground cinnamon
12 - 1/4 teaspoon smoked paprika
13 - Salt and black pepper to taste

→ Finishing

14 - 2 tablespoons olive oil
15 - Juice of 1/2 lemon
16 - Fresh cilantro or parsley, chopped (optional)

# 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 on the baking sheet and roast for 25 to 30 minutes until golden and tender.
02 - Heat the remaining 1 tablespoon olive oil in a large pot over medium heat. Add onion and carrots; sauté for 5 minutes until softened. Add garlic and cook for 1 minute more.
03 - Stir in cumin, coriander, turmeric, cinnamon, and smoked paprika; cook for 30 seconds until fragrant.
04 - Add roasted squash, red lentils, vegetable broth, and water. Bring to a boil, then reduce heat and simmer uncovered for 20 minutes until lentils are soft.
05 - Remove from heat. Use an immersion blender to puree the soup until smooth, or carefully blend in batches using a standard blender.
06 - Stir in lemon juice. Taste and adjust seasoning with salt and pepper as needed.
07 - Ladle into bowls and garnish with fresh cilantro or parsley if desired.

# Expert Tips:

01 -
  • It tastes like comfort but feels like self-care, creamy without cream and deeply satisfying without heaviness.
  • Red lentils dissolve into the squash so completely you forget they were ever separate things, creating magic with minimal fuss.
  • The spice blend is warm and grounding, the kind that makes you breathe differently as you eat.
02 -
  • Don't skip roasting the squash thinking you can save time; boiled squash tastes pale and watery compared to roasted, and it's the difference between a good soup and one you'll actually crave.
  • Red lentils disintegrate, which is exactly what you want here, but this means timing matters—cook them until soft but don't let the soup sit too long before blending or they'll become gluey.
03 -
  • If you're short on time, you can skip the roasting and add raw squash cubes directly to the pot, but the soup will taste less caramelized and rich, so truly save this step if possible.
  • Adding a teaspoon of fresh grated ginger along with the garlic brings out a subtle sharpness that people love and talk about without knowing where it comes from.
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