Butternut Squash Lentil Soup (Printable version)

Velvety roasted butternut squash and red lentils blended with warming spices in a gut-healing vegetable broth. Ready in one hour.

# Ingredient List:

→ Vegetables

01 - 1 medium butternut squash (approximately 2 pounds), peeled, seeded, and cubed
02 - 2 medium carrots, peeled and chopped
03 - 1 large onion, chopped
04 - 3 cloves garlic, minced

→ Legumes

05 - 3/4 cup red lentils, rinsed

→ Broth & Liquids

06 - 4 cups vegetable broth, gluten-free
07 - 1 cup water

→ Spices & Seasonings

08 - 1 teaspoon ground cumin
09 - 1/2 teaspoon ground coriander
10 - 1/2 teaspoon ground turmeric
11 - 1/4 teaspoon ground cinnamon
12 - 1/4 teaspoon smoked paprika
13 - Salt and black pepper to taste

→ Finishing

14 - 2 tablespoons olive oil
15 - Juice of 1/2 lemon
16 - Fresh cilantro or parsley, chopped, optional for serving

# How-To Steps:

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 on the baking sheet and roast for 25 to 30 minutes until golden and tender.
02 - Heat the remaining 1 tablespoon olive oil in a large pot over medium heat. Add onion and carrots; sauté for 5 minutes until softened. Add minced garlic and cook for 1 minute more.
03 - Stir in ground cumin, coriander, turmeric, cinnamon, and smoked paprika. Cook for 30 seconds until fragrant.
04 - Add roasted squash, red lentils, vegetable broth, and water. Bring to a boil, then reduce heat and simmer uncovered for 20 minutes or until lentils are soft.
05 - Remove from heat. Use an immersion blender to puree the soup until smooth, or carefully blend in batches using a standard blender.
06 - Stir in lemon juice. Taste and adjust seasoning with salt and pepper as needed.
07 - Ladle into bowls and garnish with fresh cilantro or parsley if desired.

# Expert Advice:

01 -
  • It comes together in about an hour with minimal fuss, and the roasted squash does most of the flavor work while you handle the simpler parts.
  • The spice blend is warm without being spicy, creating this almost therapeutic hug in a bowl that tastes completely different from canned soup.
  • Red lentils dissolve into the broth instead of staying chunky, giving you that silky mouthfeel without any cream needed.
02 -
  • Don't skip roasting the squash—simmering it directly in the broth makes it watery and pale in comparison, but roasting caramelizes the natural sugars and creates a completely different (better) flavor.
  • Rinsing the red lentils before adding them keeps the broth from becoming too starchy and cloudy, giving you that clean, clear golden color instead.
03 -
  • If you want extra creaminess without coconut milk, blend in a quarter cup of cashew cream or a splash of oat milk right at the end—it maintains the vegan quality while adding silk.
  • Add fresh ginger (about a teaspoon grated) along with the garlic if you're making this for gut health or when you want that extra warming effect.
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