Butternut Squash and Lentil Soup (Printable)

Velvety butternut squash, red lentils, carrots, and warming spices create this nourishing vegan comfort bowl.

# 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 to taste
14 - Salt and black pepper to taste

→ Garnish

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

# How to Prepare:

01 - Preheat the oven to 400°F. Line a baking sheet with parchment paper.
02 - 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.
03 - 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.
04 - Add garlic, cumin, coriander, paprika, cinnamon, and cayenne if using. Sauté for 1 minute until fragrant.
05 - 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.
06 - Remove from heat. Use an immersion blender to puree the soup until smooth and creamy, or transfer in batches to a countertop blender.
07 - 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.
08 - Ladle into bowls and garnish with cilantro or parsley and a swirl of coconut cream or yogurt if desired.

# Expert Suggestions:

01 -
  • It comes together in an hour, which means weeknight dinner without the stress of complicated timing.
  • One bowl feels genuinely nourishing—the lentils add protein and substance so you're not hungry an hour later.
  • The spices are forgiving; they build warmth instead of overwhelming, so even cautious eaters appreciate it.
02 -
  • Do not skip roasting the squash—simmering it raw makes for a watery soup that tastes more vegetable-y than rich and caramelized.
  • Bloom your spices in the oil before adding liquid, or they'll taste dusty and flat instead of warm and integrated.
03 -
  • Make a double batch and freeze it in portions; it reheats beautifully and tastes even better the next day when the spices have mellowed into one another.
  • If your immersion blender leaves small lumps, run it a bit longer than feels necessary—you want it genuinely creamy, not just mostly smooth.
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