Save When the chill of autumn sets in, there is nothing quite as comforting as a steaming bowl of Butternut Squash and Lentil Soup. This vibrant, golden soup combines the roasted sweetness of squash with the protein-packed richness of red lentils, resulting in a meal that is as nutritious as it is flavorful.
Save The preparation is straightforward, making it an ideal choice for a weeknight dinner or a meal-prep lunch. By roasting the butternut squash first, you unlock its natural sugars, which perfectly balance the savory vegetable broth and the subtle heat from the optional chili flakes.
Ingredients
- Vegetables: 1 medium butternut squash (about 900 g / 2 lbs), peeled, seeded, and cubed; 2 medium carrots, peeled and sliced; 1 large onion, diced; 2 cloves garlic, minced.
- Legumes: 150 g (3/4 cup) red lentils, rinsed.
- Spices: 1 tsp ground cumin, 1/2 tsp ground coriander, 1/2 tsp ground turmeric, 1/4 tsp ground cinnamon, 1/4 tsp chili flakes (optional), salt and black pepper to taste.
- Liquids & Oils: 2 tbsp olive oil, 1.2 liters (5 cups) vegetable broth.
- Finishing: Juice of 1/2 lemon, fresh cilantro or parsley (for garnish).
Instructions
- Step 1: Oven Prep
- Preheat the oven to 200°C (400°F).
- Step 2: Roast the Squash
- Toss the butternut squash cubes with 1 tbsp olive oil, salt, and pepper. Spread on a baking sheet and roast for 25 minutes, or until golden and tender.
- Step 3: Sauté Aromatics
- Meanwhile, in a large pot, heat remaining 1 tbsp olive oil over medium heat. Add onion and carrots; sauté for 5 minutes until softened.
- Step 4: Bloom Spices
- Add garlic, cumin, coriander, turmeric, cinnamon, and chili flakes (if using). Cook for 1 minute until fragrant.
- Step 5: Add Lentils
- Add the rinsed lentils and stir to coat with the spiced oil.
- Step 6: Simmer
- Add roasted butternut squash and vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes, or until lentils are soft.
- Step 7: Blend
- Remove from heat. Use an immersion blender to blend the soup until smooth, or leave it slightly chunky if preferred.
- Step 8: Final Seasoning
- Stir in lemon juice and adjust seasoning with salt and pepper to taste.
- Step 9: Garnish and Serve
- Ladle into bowls and garnish with chopped cilantro or parsley.
Zusatztipps für die Zubereitung
For extra creaminess, add a splash of coconut milk before blending the soup for a rich, silky texture.
Varianten und Anpassungen
You can swap red lentils for yellow split peas if desired, though you will need to increase the cooking time. For those who enjoy a spicy kick, don't be afraid to double the amount of chili flakes.
Serviervorschläge
This soup pairs beautifully with warm crusty bread or soft naan for a complete, satisfying meal.
Save Whether you are looking for a healthy vegan dinner or a comforting lunch, this Butternut Squash and Lentil Soup is sure to become a cold-weather favorite in your kitchen.
Recipe Questions & Answers
- → Can I make this soup without roasting the squash first?
Yes, you can skip roasting and cook the cubed squash directly in the pot with the onions and carrots. Add about 10 minutes to the simmering time to ensure the squash becomes completely tender before blending.
- → How long does this soup keep in the refrigerator?
This soup stores well in an airtight container for up to 5 days. The flavors actually improve overnight as the spices meld together. Reheat gently on the stovetop, adding a splash of water or broth if needed to adjust consistency.
- → Can I use green or brown lentils instead of red?
Red lentils work best because they break down easily and create a creamy texture. Green or brown lentils hold their shape and won't blend as smoothly, resulting in a chunkier soup. If substituting, expect a different texture and increase cooking time by 10-15 minutes.
- → Is this soup freezer-friendly?
Absolutely. Let the soup cool completely before transferring to freezer-safe containers, leaving space for expansion. It freezes well for up to 3 months. Thaw overnight in the refrigerator and reheat on the stovetop.
- → What can I serve alongside this soup?
Crusty bread, naan, or roasted focaccia are perfect for dipping. A simple green salad with vinaigrette balances the richness. For a more substantial meal, serve with a grain bowl or roasted vegetables.
- → How can I make this soup creamier?
Add a splash of coconut milk or heavy cream before blending for extra richness. You can also blend in a boiled potato or use an immersion blender longer to create an ultra-smooth texture.