Butternut Squash and Lentil Soup (Printable)

Velvety soup with roasted butternut squash, red lentils, carrots, and warming spices for comfort on chilly days.

# 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
14 - Salt and black pepper to taste

→ Garnish

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

# How to Make It:

01 - Preheat the oven to 400 degrees Fahrenheit. 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 purée 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 plant-based yogurt if desired.

# Expert Suggestions:

01 -
  • It tastes like pure comfort but comes together in just an hour—perfect for when you want something that feels homemade without spending your whole evening cooking.
  • The spice blend is subtle and sophisticated enough that it feels like you're treating yourself, yet it's simple enough that even your first try will taste restaurant-quality.
  • You'll have leftovers that taste even better the next day, making this an actual solution for busy weeknight dinners.
02 -
  • Don't skip roasting the squash—boiling it will give you a watery, less flavorful result, and roasting is what creates that caramelized sweetness that makes this soup truly special.
  • Red lentils are the key to achieving that creamy texture without dairy; they naturally break down and thicken the soup, so don't substitute them with other varieties or you'll lose what makes this work.
03 -
  • Make a double batch and freeze half in portions—it reheats beautifully and gives you a weeknight dinner waiting in the wings whenever you need it.
  • If your soup is too thin after blending, let it simmer uncovered for a few extra minutes to reduce and concentrate the flavors rather than adding more lentils.
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