Butternut Squash and Lentil Soup (Printable)

Velvety soup with roasted butternut squash, red lentils, carrots, onions, and warming spices—perfect comfort food.

# What You 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, to taste)
14 - Salt and black pepper to taste

→ Garnish

15 - Fresh cilantro or parsley, chopped
16 - Coconut cream or plant-based yogurt swirl (optional)

# Directions:

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 25-30 minutes until golden and tender.
02 - Heat 1 tablespoon olive oil in a large pot over medium heat. Add chopped onion and sliced carrots; sauté for 5-7 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 to a 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.
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 soup into bowls and garnish with fresh cilantro or parsley and a swirl of coconut cream or plant-based yogurt if desired.

# Expert Suggestions:

01 -
  • The roasted squash turns silky and almost naturally sweet, so you taste actual caramelization rather than raw veggie blandness.
  • It comes together in an hour flat, making it perfect for those nights when you want something that feels fancy but doesn't demand hours of your attention.
  • Red lentils dissolve into the broth completely, creating that velvety texture without any grainy surprise at the bottom of your spoon.
02 -
  • Don't skip roasting the squash—I thought I was being efficient once by throwing raw cubes directly into the pot, and the soup tasted flat and watery compared to this version, teaching me that technique matters as much as ingredients.
  • Red lentils cook down completely and fast, so watching the clock during that 20-minute simmer is important; overcooked lentils turn to mush and lose their slight earthiness.
03 -
  • Taste and season your soup while it's cooking in layers rather than waiting until the end—this lets flavors develop gradually and taste more integrated rather than like spices sprinkled on top.
  • If your immersion blender starts struggling with the soup's thickness, add a little more liquid first rather than forcing it; a blender works best when there's room for everything to move.
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