Butternut Squash and Lentil Soup (Print Version)

A velvety blend of roasted butternut squash and red lentils, simmered with aromatic spices in a gut-healing vegetable broth for a nourishing one-bowl meal.

# What You'll Need:

→ Vegetables

01 - 1 medium butternut squash (about 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
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)

# How to Prepare:

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.
02 - Roast squash for 25 to 30 minutes until golden and tender.
03 - Heat 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.
04 - Stir in cumin, coriander, turmeric, cinnamon, and smoked paprika. Cook for 30 seconds until fragrant.
05 - Add roasted squash, red lentils, vegetable broth, and water. Bring to a boil, then reduce heat and simmer uncovered for 20 minutes until lentils are soft.
06 - Remove from heat. Use an immersion blender to puree the soup until smooth, or carefully transfer in batches to a standard blender.
07 - Stir in lemon juice. Taste and adjust seasoning with salt and pepper as needed.
08 - Ladle into bowls and garnish with fresh cilantro or parsley if desired.

# Expert Advice:

01 -
  • It comes together in an hour, which means you can have something nourishing on the table without spending your whole evening in the kitchen.
  • The spices wake up your palate in a way that feels both comforting and exciting, like discovering a new favorite without leaving home.
  • Red lentils melt into the soup, creating natural creaminess without any dairy, so it works for everyone at your table.
02 -
  • Blending hot soup is the most dangerous part of this recipe—let it cool for a few minutes first, or blend in smaller batches, because steam can cause burns.
  • If your soup ends up too thick, don't panic. Warm water or extra broth will thin it back out. If it's too thin, just simmer it longer with the lid off to reduce it slightly.
03 -
  • Don't blend the soup too far in advance before serving—it stays fresher and more flavorful when you blend just before you eat it.
  • Taste as you go throughout cooking and adjust your spices in small amounts, because it's easier to add more than to fix an over-spiced pot.
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