Butternut Squash and Lentil Soup (Printable)

A velvety, nourishing blend of roasted butternut squash and red lentils with warming spices—perfect for chilly days.

# 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 & 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

# 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 the baking sheet and roast for 25–30 minutes until golden and tender.
02 - Heat 1 tablespoon olive oil in a large pot over medium heat. Add onion and carrots; sauté for 5–7 minutes until softened.
03 - Add minced garlic, ground cumin, ground coriander, smoked paprika, ground cinnamon, and cayenne pepper if using. Sauté for 1 minute until fragrant.
04 - 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.
05 - Remove from heat. Use an immersion blender to purée the soup until smooth and creamy, or transfer in batches to a countertop blender.
06 - Return the soup to low heat and adjust seasoning with salt and pepper to taste. If too thick, add additional water or broth to reach desired consistency.
07 - Ladle into bowls and garnish with fresh cilantro or parsley and a swirl of coconut cream or plant-based yogurt if desired.

# Expert Advice:

01 -
  • It tastes like you spent hours fussing, but honestly comes together in under an hour with minimal effort.
  • The spices give it unexpected warmth and depth without ever tasting overly exotic or challenging.
  • One pot (plus a blender) means less cleanup, and it freezes beautifully for busy weeks ahead.
02 -
  • Don't skip roasting the squash—boiling it makes the soup taste watery and bland, and you'll regret it when you taste the difference.
  • Blend the soup completely smooth; any leftover chunks will ruin the velvety texture you're after and make it feel unfinished.
  • Taste constantly as you season; this soup can handle way more salt and pepper than you'd expect, and underseasoning is the biggest mistake I see.
03 -
  • Make a double batch and freeze half in containers—it reheats beautifully and becomes a weeknight lifesaver when you're too tired to cook.
  • If your soup breaks or looks separated after blending, add a splash of broth and blend again; it should come back together immediately.
  • The soup thickens as it sits overnight, so if you reheat leftovers, thin it out with water or broth to get back to that perfect pourable consistency.
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