Butternut Squash and Lentil Soup (Printable)

Velvety soup with roasted butternut squash, red lentils, carrots, and warming spices. Vegan and comforting.

# What You'll Need:

→ Vegetables

01 - 1 medium butternut squash (about 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, 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 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 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 the soup to low heat and adjust seasoning with salt and pepper to taste. If too thick, add additional water or broth in small increments.
07 - Ladle into bowls and garnish with fresh cilantro or parsley and a swirl of coconut cream or yogurt if desired.

# Expert Tips:

01 -
  • It tastes like comfort in a bowl without any of the heaviness that usually comes with it.
  • Red lentils dissolve into the broth so completely that you get velvety richness without cream or butter.
  • The roasted squash brings caramel notes that make people ask what your secret ingredient is.
  • You can make a big batch and it actually tastes better the next day when flavors have settled in together.
02 -
  • Don't skip roasting the squash—boiling it makes the soup taste one-dimensional and watery, but roasting builds actual flavor through caramelization.
  • Red lentils absorb liquid as they cook, so if your soup seems too thick at the end, add more liquid gradually rather than all at once, because you can always thin it but you can't thicken it back down easily.
03 -
  • Toast your spices in the hot oil for one full minute before adding any liquid—this releases essential oils and makes them taste more vibrant than if you just stir them in raw.
  • If you don't have an immersion blender, carefully transfer the hot soup in batches to a regular blender, filling it only halfway so the steam doesn't surprise you or spray everywhere.
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