Red Lentil and Butternut Squash Soup: A Warm, Nourishing Recipe You’ll Love
There’s nothing quite like a bowl of steaming soup on a cool day. This red lentil and butternut squash soup is creamy, comforting, and packed with nutrition.
Whether you need a quick weeknight meal, something healthy for lunch, or just a bowl of warmth to soothe the soul, this recipe delivers. Let’s dive into how to make it, why it’s good for you, variations, and tips so it comes out perfect every time.
Why This Soup Works
Balance of flavors: Butternut squash brings sweetness, red lentils add earthiness and protein, onions and garlic give depth, and spices (optional or mild) give warmth without overwhelming.
Texture: Creamy when blended, yet you can leave it slightly chunky if you like more bite.
Nutrition: Rich in β-carotene, vitamin A, fiber, plant-based protein, low in saturated fat. Great for digestion, immune support, and general wellness.
Versatility: Vegan, vegetarian, easily made gluten-free. You can add or omit ingredients to suit preferences or what you have on hand.
Key Ingredients & What to Look For
Full Recipe: Red Lentil & Butternut Squash Soup
Ingredients (serves 4-6)
1 medium butternut squash (≈ 900 g), peeled, seeded, and cubed
1 cup (≈ 200 g) dried red lentils, rinsed
1 large onion, diced
2 cloves garlic, minced
1 teaspoon fresh grated ginger (optional, adds warmth)
1 teaspoon ground cumin
½ teaspoon ground coriander (optional)
Pinch of chili flakes or paprika (optional)
4 cups (≈ 1 litre) vegetable stock (or more, depending on desired thickness)
1 Tablespoon olive oil (or oil of choice)
Salt & pepper, to taste
Juice of ½ lemon or a dash of apple cider vinegar, to finish
Fresh herbs for garnish (such as parsley, cilantro, or chives)
Optional Add-ins / Substitutions
Use coconut milk for creaminess
Add carrots or sweet potatoes for extra sweetness and nutrients
Use mild curry powder in place of separate spices for convenience
If you prefer chunkier texture, puree only half the soup
Equipment
Large saucepan or Dutch oven
Immersion (stick) blender, or regular blender in batches
Cutting board & sharp knife
Ladle & serving bowls
Method
Prep squash: Peel the butternut squash, remove seeds, cut into uniform cubes (2-3 cm).
Sauté base: In your large pot over medium heat, warm oil. Add diced onion and cook 4-5 minutes until softened and translucent. Stir in garlic (and ginger if using) and cook for another 1 minute until fragrant.
Season: Add ground cumin, coriander, and optional chili flakes. Stir constantly for ~30 seconds to release aromas — be careful not to burn.
Add main ingredients: Add the cubed squash and rinsed lentils. Stir to combine with the aromatics and spices.
Add stock & simmer: Pour in the stock, stir, bring to a boil. Then lower heat to a simmer. Cover the pot and cook about 20-25 minutes, or until squash and lentils are very tender. If the soup looks too thick, add more stock or water.
Blend (if desired): Remove from heat. Use the immersion blender to blend until smooth. If using regular blender, blend in batches (take care with hot liquids).
Season & brighten: Taste and add salt & pepper. Then stir in lemon juice or apple cider vinegar to lift the flavors.
Serve: Ladle into bowls. Garnish with fresh herbs. Add a swirl of coconut milk, a few croutons, toasted seeds, or a dollop of yogurt if desired.
Tips for Perfect Soup Every Time
Even slicing: So your squash cooks uniformly. Big chunks take longer; small pieces can disintegrate when blending.
Don’t skip rinsing lentils: Rinsing removes dust, impurities and sometimes bitter or off flavors.
Adjust liquid gradually: Start with less; you can always add more stock to thin. Too much and soup loses richness.
Spice timing: Toasting spices with onions/garlic helps unlock flavor.
Roasting vs boiling: Roasting squash beforehand (with a little oil) adds sweetness and caramelization. Boiling is quicker. Choose depending on your schedule.
Flavor layering: Garlic, onion, spices, stock, acid at end — each stage adds depth.
Nutritional Benefits
High in Fiber: Lentils + squash help with digestion, satiety, and gut health.
Rich in Vitamins & Minerals: Butternut squash is packed with vitamin A (from beta-carotene), vitamin C, potassium. Lentils provide iron, folate, and protein.
Low in Saturated Fat: Especially when using vegetable stock and oil instead of cream or butter.
Plant-Based Protein: Great vegetarian/vegan meal that provides a filling amount of protein without meat.
Variations & Customizations
Here are some ideas to tweak or remix this soup so you can make it fresh every time:
Coconut Curry Style: Add coconut milk, curry powder, maybe even some turmeric.
Spiced Up: Finish with a pinch of smoked paprika, curry leaves, chili oil, or harissa.
Herby Fresh: Use lots of fresh herbs at the end — cilantro, parsley, mint — even basil for a different twist.
Roasted Squash Version: Roast squash cubes on baking sheet with oil and spices first, then add to soup. Adds caramelized depth.
Chunky vs Smooth: Half blended / half with chunks to give texture and interest.
Common Mistakes & How to Avoid Them
Sample Timeline & Costs (Optional, Helpful for Readers)
Approximate cost: Depending on your location and whether you buy organic, but generally affordable. Squash and lentils are budget-friendly staples.
Serving Suggestions & Pairings
Bread: Crusty artisan bread, garlic bread, or warm whole-grain slices.
Salad: Light sides such as green salad, quinoa salad, or simple arugula with lemon dressing.
Toppings: Toasted pumpkin or sunflower seeds, swirl of coconut milk or yogurt, fresh herbs, crispy shallots.
Meal ideas: Serve as starter, or with a side of grilled cheese (for non-vegans), or over rice for a more filling meal.
Storage, Freezing & Reheating
Storage: Keeps well in the fridge for 3-4 days in airtight container.
Freezing: Freeze in portions (leave some room as liquids expand) for up to 2-3 months. Thaw overnight in fridge.
Reheating: In pot over medium heat, stir occasionally adding a little water/stock if needed. For blender-leftovers, blend after reheating, or before, depending on consistency preference.
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