Pin It This velvety, nourishing Butternut Squash and Lentil Soup is the ultimate comfort food for chilly days. Featuring roasted butternut squash, red lentils, and warming spices like cumin and cinnamon, it’s a wholesome meal that’s both healthy and incredibly flavorful.
Pin It The process of roasting the squash before adding it to the pot elevates the soup's natural sweetness, creating a complex flavor profile that pairs perfectly with the earthy red lentils.
Ingredients
- Vegetables
- 1 medium butternut squash (about 2 lbs / 900 g), peeled, seeded, and cubed
- 2 medium carrots, peeled and sliced
- 1 large onion, chopped
- 3 cloves garlic, minced
- Legumes
- 3/4 cup (140 g) red lentils, rinsed
- Liquids
- 4 cups (1 L) vegetable broth
- 1 cup (240 ml) water
- 2 tbsp olive oil
- Spices & Seasonings
- 1 tsp ground cumin
- 1/2 tsp ground coriander
- 1/2 tsp smoked paprika
- 1/4 tsp ground cinnamon
- 1/4 tsp cayenne pepper (optional, to taste)
- Salt and black pepper to taste
- Garnish (optional)
- Fresh cilantro or parsley, chopped
- Coconut cream or plant-based yogurt swirl
Instructions
- Step 1
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Step 2
- Toss the butternut squash cubes with 1 tbsp olive oil, salt, and pepper. Spread evenly on the baking sheet and roast for 25–30 minutes, until golden and tender.
- Step 3
- Meanwhile, heat 1 tbsp olive oil in a large pot over medium heat. Add the onion and carrots; sauté for 5–7 minutes until softened.
- Step 4
- Add garlic, cumin, coriander, paprika, cinnamon, and cayenne (if using). Sauté for 1 minute until fragrant.
- Step 5
- Stir in the roasted squash, red lentils, vegetable broth, and water. Bring to a boil, then reduce to a simmer. Cook uncovered for 20 minutes, until lentils and vegetables are very soft.
- Step 6
- Remove from heat. Use an immersion blender (or transfer in batches to a blender) to puree the soup until smooth and creamy.
- Step 7
- Return the soup to low heat; adjust seasoning with salt and pepper to taste. If too thick, add a bit more water or broth.
- Step 8
- Ladle into bowls and garnish with cilantro or parsley and a swirl of coconut cream or yogurt, if desired.
Zusatztipps für die Zubereitung
For the smoothest texture, ensure the lentils are completely soft before blending. Using an immersion blender directly in the pot saves time, but a countertop blender can provide an even silkier finish if processed in small batches.
Varianten und Anpassungen
To add a touch of brightness, stir in a squeeze of fresh lemon juice just before serving. For a richer, more decadent soup, stir in a splash of coconut milk during the final warming stage.
Serviervorschläge
Serve this hearty soup warm, garnished with fresh herbs and a swirl of plant-based cream. It pairs wonderfully with a side of crusty artisan bread or warm naan for dipping.
Pin It Whether you're looking for a healthy weeknight dinner or a meal-prep staple, this Butternut Squash and Lentil Soup is a satisfying and flavorful choice that will keep you warm all season long.
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. However, roasting develops deeper caramelized flavors and enhances the natural sweetness. If skipping roasting, increase simmering time by about 10-15 minutes until squash is completely tender.
- → Can I use green or brown lentils instead of red?
Red lentils work best because they break down completely during cooking, creating that velvety smooth texture. Green or brown lentils hold their shape and won't blend as smoothly. If using other varieties, expect a chunkier consistency with more distinct lentil texture.
- → How long does this soup keep in the refrigerator?
This soup stores beautifully for 4-5 days in an airtight container in the refrigerator. The flavors often develop and improve after a day. Reheat gently on the stove, adding a splash of water or broth if it has thickened too much.
- → Can I freeze this butternut squash soup?
Absolutely. Freeze in portion-sized containers for up to 3 months. Thaw overnight in the refrigerator, then reheat on the stove. The texture may become slightly thicker after freezing—simply whisk in a little extra broth or water to reach desired consistency.
- → What can I serve with this soup for a complete meal?
Crusty bread, naan, or garlic toast make perfect accompaniments for dipping. A simple green salad with vinaigrette adds fresh contrast. For extra protein, top with toasted pumpkin seeds or serve alongside a grain like quinoa or brown rice.
- → How can I make this soup even creamier?
Stir in a splash of full-fat coconut milk or plant-based yogurt after blending. For richness without coconut, add a few tablespoons of cashew cream or blend in half an avocado. These additions create luxurious body while keeping it plant-based.