Butternut Squash and Lentil Soup (Printable)

A velvety blend of roasted squash, red lentils, and aromatic spices simmered in gut-healing broth for a nourishing, cozy meal.

# Ingredient List:

→ Vegetables

01 - 1 medium butternut squash (approximately 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, gluten-free
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 for garnish

# Directions:

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 on the baking sheet and roast for 25 to 30 minutes until golden and tender.
02 - 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.
03 - Stir in cumin, coriander, turmeric, cinnamon, and smoked paprika. Cook for 30 seconds until fragrant.
04 - 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 completely soft.
05 - Remove from heat. Use an immersion blender to purée the soup until smooth, or carefully transfer in batches to a standard blender.
06 - Stir in lemon juice. Taste and adjust seasoning with salt and pepper as needed.
07 - Ladle into bowls and garnish with fresh cilantro or parsley if desired.

# Expert Tips:

01 -
  • It tastes indulgent and creamy without a drop of dairy, which still surprises people when you tell them.
  • Red lentils disappear into the soup, making it naturally thick and satisfying instead of soupy.
  • The spice combination is warm and grounding without ever being spicy or overwhelming.
  • You can have a nourishing bowl on the table in under an hour, with most of that being hands-off cooking time.
02 -
  • Roasting the squash is not optional—simmering it in broth makes it mushy and bland, but roasting it first concentrates the sweetness and adds depth you can taste.
  • Don't skip the 30 seconds of toasting the spices in the hot pot; it's the difference between a soup that tastes like spices were sprinkled in and one that tastes warm and cohesive.
03 -
  • If your immersion blender bogs down partway through, work in two batches instead of trying to do it all at once—it blends smoother and you won't strain the motor.
  • Taste the soup right before serving because salt needs adjust differently depending on what broth you used; store-bought broths can vary wildly in sodium.
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