Butternut Squash And Lentil Soup Recipe

There’s something incredibly cozy about a bowl of warm, hearty soup. And when it’s packed with nutritious ingredients like butternut squash and lentils, you’re not only indulging in comfort but also nourishing your body with wholesome goodness. This Butternut Squash and Lentil Soup recipe is an all-around winner. It’s rich in flavor, easy to make, and perfect for a fall or winter day when you want something filling but light on your stomach.

This soup combines the subtle sweetness of roasted butternut squash with the earthy, hearty taste of lentils, making it both satisfying and packed with nutrients. Plus, it’s completely plant-based, making it suitable for vegans and vegetarians alike. Whether you’re looking for a simple meal to enjoy at home or a dish to impress guests, this soup ticks all the boxes.

Butternut Squash And Lentil Soup Recipe

This recipe is super easy to follow, even for beginners in the kitchen, yet it’s full of complex flavors that might make you think you spent hours slaving away over a pot. It’s perfect for meal prep too, as the flavors only get better with time.

Ingredients Needed

For this recipe, you’ll need:

• 1 medium butternut squash (peeled, seeded, and cubed)
• 1 cup dry lentils (green or brown work best)
• 1 large onion (diced)
• 2 cloves garlic (minced)
• 1 large carrot (peeled and diced)
• 1 celery stalk (diced)
• 1 can (14.5 oz) diced tomatoes (or use fresh if preferred)
• 4 cups vegetable broth (or chicken broth, if not vegan)
• 2 teaspoons ground cumin
• 1 teaspoon ground turmeric (optional, but adds a beautiful color)
• 1 teaspoon ground coriander
• 1/2 teaspoon smoked paprika (or regular paprika)
• Salt and pepper (to taste)
• 2 tablespoons olive oil (for sautéing)
• Fresh herbs (parsley or cilantro, for garnish)
• A squeeze of lemon juice (optional, to add a fresh, tangy kick)

Cooking Instructions

The method for making this soup is straightforward and can be broken down into a few easy steps:

1. Prep The Butternut Squash

   • Peel and cut the butternut squash into cubes. This can be the trickiest part of the recipe, but a sharp vegetable peeler and sturdy knife should make it easier. Once cubed, set aside.

2. Sauté The Aromatics

   • In a large pot, heat the olive oil over medium heat. Add the diced onions, carrots, and celery, cooking for about 5-7 minutes until softened and fragrant. Stir occasionally to prevent burning.

3. Add The Garlic And Spices

   • Stir in the minced garlic, cumin, turmeric, coriander, and smoked paprika. Cook for another 1-2 minutes, allowing the spices to bloom in the hot oil and release their aromas.

4. Roast The Squash

   • In a separate baking sheet, spread out the cubed butternut squash in a single layer. Drizzle with a little olive oil, salt, and pepper, and roast in a preheated oven at 400°F for 25-30 minutes, or until tender and slightly caramelized at the edges. If you’re short on time, you can skip this step, but roasting adds depth of flavor that really brings this soup to life.

5. Simmer The Soup

   • Once the aromatics are done, add the dry lentils, canned tomatoes, vegetable broth, and roasted butternut squash to the pot. Bring to a boil, then reduce the heat to a simmer. Cover and cook for about 30 minutes or until the lentils are tender and the soup has thickened.

6. Blend (Optional)

   • If you like a smooth texture, you can use an immersion blender to blend part of the soup, leaving some chunks for texture. Alternatively, transfer a portion to a countertop blender and blend in batches.

7. Finish With Lemon And Herbs

   • Once blended (or left chunky, if that’s your preference), taste the soup for seasoning and adjust with salt, pepper, and a squeeze of lemon juice. Garnish with fresh herbs like parsley or cilantro for an added burst of color and freshness.

8. Serve

   • Serve your soup hot with a slice of crusty bread or a dollop of dairy-free yogurt or sour cream for extra creaminess.

Ingredient Insights

The ingredients in this soup aren’t just chosen for their flavor; they’re also packed with nutrients:

• Butternut Squash: This squash is rich in vitamin A, which supports immune health and good vision. It’s also a great source of fiber, which helps with digestion and satiety.
• Lentils: A fantastic plant-based source of protein, lentils are also high in iron and folate, which are vital for red blood cell production and overall energy.
• Carrots: Rich in beta-carotene, which is converted into vitamin A in the body, carrots are essential for maintaining healthy skin and good vision.
• Garlic: Known for its antibacterial properties, garlic also offers a boost to the immune system and can aid in lowering cholesterol levels.
• Turmeric and Cumin: Both of these spices are not just for flavor. Turmeric contains curcumin, which has powerful anti-inflammatory properties, while cumin aids in digestion and provides a warming, earthy flavor to the soup.

Expert Tips

• Don’t Skip the Roasting: Roasting the squash enhances its natural sweetness and adds a depth of flavor that you just can’t get from boiling. If you’re short on time, you can throw it in the oven while prepping the other ingredients to multitask.
• Adjust the Consistency: Depending on how thick or thin you like your soup, you can adjust the amount of broth. For a creamy consistency, blend more of the soup, but if you prefer a chunky, hearty texture, leave it as is.
• Add More Protein: If you want to turn this into a more substantial meal, feel free to add some cooked quinoa or even some diced chicken breast or sausage if you aren’t sticking to a vegan or vegetarian diet.
• Store for Later: This soup stores beautifully! You can keep it in the fridge for up to 5 days, and it actually tastes better on day 2. It also freezes well for up to 3 months-just make sure it cools completely before transferring to an airtight container.

Recipe Variations

One of the best things about this recipe is how adaptable it is. Here are some fun variations you can try:

• Spicy Version: Add a diced chili pepper or some red pepper flakes to give your soup a spicy kick.
• Add Greens: Stir in some spinach or kale towards the end of the cooking process for added nutrients and color.
• Coconut Milk: For a creamy, tropical twist, add a can of coconut milk when you add the broth. This will give the soup a silky smooth texture and a subtle coconut flavor.
• Roast the Garlic: Instead of just sautéing garlic, try roasting the cloves along with the squash. This will mellow out their sharpness and provide a sweeter, more complex flavor.
• Sweet and Savory: Add a handful of dried cranberries or raisins during the last 10 minutes of simmering for a touch of sweetness to balance out the savory elements.

Final Words

This Butternut Squash and Lentil Soup isn’t just a meal; it’s a celebration of fall flavors and nourishing ingredients. The creamy, earthy texture of the lentils combined with the sweetness of roasted squash creates a balanced, satisfying soup that’s both filling and comforting. Whether you’re serving it on a chilly day or packing it for lunch, it’s sure to be a hit.