Butternut Squash and Lentil Soup (Printer View)

A velvety, nourishing soup featuring roasted butternut squash, red lentils, carrots, onions, and warming spices—perfect for chilly days.

# What you'll need:

→ Vegetables

01 - 1 medium butternut squash (approximately 2 pounds), 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

# Method:

01 - Preheat oven to 400 degrees Fahrenheit. 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 to 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 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 the roasted squash, red lentils, vegetable broth, and water. Bring to a boil, then reduce heat 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 and blend until desired consistency is achieved.
06 - Return the soup to low heat and adjust seasoning with salt and pepper to taste. If the soup is too thick, add additional water or broth in small increments until reaching desired consistency.
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 Advice:

01 -
  • It's naturally vegan and gluten-free without feeling like a compromise or announcement.
  • The roasted squash creates a natural sweetness that balances the earthy lentils in a way that feels almost intentional.
  • One pot (plus a blender) means minimal cleanup on days when you need nourishment most.
02 -
  • Roasting the squash first is non-negotiable—it deepens the flavor in a way that boiling never can, and the slightly caramelized edges add complexity.
  • Red lentils break down during cooking, which is the whole point; if you use another type, your soup will be grainy rather than creamy.
03 -
  • Cut your butternut squash into consistently sized cubes so each piece roasts at the same speed and no piece ends up tough while others turn to mush.
  • If you don't have an immersion blender, carefully transfer batches to a countertop blender and blend until completely smooth before returning to the pot—rushing this step can result in lumpy soup that doesn't satisfy.
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