Butternut Squash and Lentil Soup (Printable)

A smooth, creamy blend of roasted butternut squash and red lentils with aromatic spices, ready in just one hour.

# 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

# Directions:

01 - Preheat the oven to 400°F. Line a baking sheet with parchment paper. Toss the 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 the onion and carrots; sauté for 5 to 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 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 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 as needed.
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's naturally creamy without any dairy, which always surprises people who taste it.
  • The spices work together like a perfectly timed conversation—warming but never overwhelming.
  • One pot (well, one pot plus a baking sheet) means minimal cleanup while you're already wrapped in a cozy evening.
02 -
  • Don't skip roasting the squash—boiling it alone makes the soup watery and one-note, but roasting concentrates the natural sugars into something deeper and more complex.
  • Rinse your red lentils before adding them; the starch coating makes the broth cloudy and can throw off the texture you're after.
03 -
  • A squeeze of fresh lemon juice right before serving brightens everything and cuts through the richness in the best possible way.
  • Make a double batch and freeze half—it reheats beautifully and becomes your secret weapon for nights when cooking feels impossible.
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