Butternut Squash and Lentil Soup (Print Version)

Velvety soup with roasted butternut squash, red lentils, carrots, and warming spices—perfect for cozy meals.

# Ingredients List:

→ Vegetables

01 - 1 medium butternut squash (about 2 lbs), 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 & 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

# 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 evenly on prepared baking sheet and roast for 25 to 30 minutes until golden and tender.
02 - Heat 1 tablespoon olive oil in a large pot over medium heat. Add chopped onion and sliced carrots; sauté for 5 to 7 minutes until softened.
03 - Add minced garlic, ground cumin, ground coriander, smoked paprika, ground cinnamon, and cayenne pepper if using. Sauté for 1 minute until fragrant.
04 - Stir in roasted squash, red lentils, vegetable broth, and water. Bring to a boil, then reduce heat to a simmer. Cook uncovered for 20 minutes until lentils and vegetables are very soft.
05 - Remove from heat. Use an immersion blender to purée the soup until smooth and creamy, or transfer in batches to a countertop blender.
06 - 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.
07 - Ladle into bowls and garnish with fresh cilantro or parsley and a swirl of coconut cream or yogurt if desired.

# Expert Tips:

01 -
  • It tastes like autumn in a bowl without any fussy techniques or last-minute stress.
  • One pot (mostly), honest ingredients, and the soup practically makes itself while you're doing other things.
02 -
  • Don't skip roasting the squash—boiling it will leave your soup tasting flat and dull, while roasting gives you that caramelized sweetness that makes everything better.
  • Taste your soup after blending and before serving; the flavors shift once everything is puréed, and you might find you need a little more salt or a touch more spice than you expected.
03 -
  • Make a double batch and freeze half in individual containers—this soup reheats beautifully and makes for effortless weeknight dinners when you need them most.
  • A good immersion blender is worth its weight in gold for this recipe; it blends the soup smoothly right in the pot without the mess and heat loss of transferring everything to a countertop blender.
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