Save A nourishing, velvety soup featuring roasted butternut squash, red lentils, carrots, and onions, simmered with warming spices in a gut-healing broth. This comforting dish is perfect for cozy evenings and is packed with plant-based protein and fiber.
Save This easy-to-make soup requires just 20 minutes of preparation and 40 minutes of cooking time. The result is a vibrant, golden soup that serves four and brings warmth to any table.
Ingredients
- Vegetables
- 1 medium butternut squash (about 2 lbs), peeled, seeded, and cubed
- 2 medium carrots, peeled and chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- Legumes
- 3/4 cup red lentils, rinsed
- Broth & Liquids
- 4 cups vegetable broth (gluten-free if needed)
- 1 cup water
- Spices & Seasonings
- 1 tsp ground cumin
- 1/2 tsp ground coriander
- 1/2 tsp ground turmeric
- 1/4 tsp ground cinnamon
- 1/4 tsp smoked paprika
- Salt and black pepper, to taste
- Finishing
- 2 tbsp olive oil
- Juice of 1/2 lemon
- Fresh cilantro or parsley, chopped (optional, for serving)
Instructions
- Step 1
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Step 2
- Toss butternut squash cubes with 1 tablespoon olive oil, salt, and pepper. Spread on the baking sheet and roast for 25–30 minutes, until golden and tender.
- Step 3
- Meanwhile, heat the remaining 1 tablespoon olive oil in a large pot over medium heat. Add onion and carrots; sauté 5 minutes until softened. Add garlic and cook 1 minute more.
- Step 4
- Stir in cumin, coriander, turmeric, cinnamon, and smoked paprika; cook for 30 seconds until fragrant.
- Step 5
- Add roasted squash, red lentils, vegetable broth, and water. Bring to a boil, then reduce heat and simmer uncovered for 20 minutes, or until lentils are soft.
- Step 6
- Remove from heat. Use an immersion blender to puree the soup until smooth (or carefully blend in batches).
- Step 7
- Stir in lemon juice. Taste and adjust seasoning as needed.
- Step 8
- Ladle into bowls and garnish with fresh cilantro or parsley if desired.
Zusatztipps für die Zubereitung
For added gut health, add a teaspoon of grated fresh ginger along with the garlic. If you are using store-bought broth, be sure to check the label for gluten or soy if you have specific sensitivities.
Varianten und Anpassungen
Swap red lentils for yellow lentils if preferred. For extra creaminess, you can add 1/4 cup of coconut milk before blending the soup.
Serviervorschläge
Serve your butternut squash and lentil soup with crusty gluten-free bread or a dollop of yogurt (omit the yogurt to keep the dish vegan).
Save Each serving of this soup contains approximately 240 calories, 5g of fat, 42g of carbohydrates, and 8g of protein. It's a complete, plant-based meal that is as healthy as it is delicious.
Recipe FAQs
- → Can I make this soup ahead of time?
Absolutely. This soup actually tastes better the next day as flavors have time to meld. Store in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.
- → Do I have to roast the squash first?
Roasting develops a sweeter, caramelized flavor, but you can skip it. Simply cube the squash raw and add it directly to the pot with the lentils. Increase simmering time by 10-15 minutes until everything is tender.
- → Can I use other types of lentils?
Red lentils break down beautifully for a smooth texture. Brown or green lentils hold their shape better and will result in a chunkier soup. If using those, extend cooking time and adjust the texture to your preference.
- → How do I store and reheat leftovers?
Cool completely before refrigerating in sealed containers. Reheat gently on the stovetop over medium-low heat, adding a splash of water or broth if needed to thin. The soup may thicken when chilled—this is normal.
- → What can I serve with this soup?
Crusty gluten-free bread, naan, or crackers make perfect accompaniments. A simple green salad with vinaigrette balances the richness. For extra protein, top with toasted pumpkin seeds or a dollop of yogurt if not strictly vegan.