Butternut Squash Lentil Soup (Printable)

Creamy roasted squash and red lentils simmered with warming spices for a comforting, protein-rich bowl.

# What You'll Need:

→ Vegetables

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

# How-To Steps:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper.
02 - Toss butternut squash cubes with 1 tablespoon olive oil, salt, and pepper. Spread on baking sheet and roast for 25 to 30 minutes until golden and tender.
03 - 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.
04 - Stir in cumin, coriander, turmeric, cinnamon, and smoked paprika; cook for 30 seconds until fragrant.
05 - 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 soft.
06 - Remove from heat. Use an immersion blender to puree the soup until smooth, or carefully blend in batches.
07 - Stir in lemon juice. Taste and adjust seasoning as needed with salt and pepper.
08 - Ladle into bowls and garnish with fresh cilantro or parsley if desired.

# Expert Advice:

01 -
  • It's secretly a digestive powerhouse disguised as comfort food, the kind of meal your body actually thanks you for.
  • One pot, minimal fuss, and somehow tastes like you spent all day on it when you really didn't.
  • The spice blend creates this subtle warmth that lingers long after you've finished eating, like a quiet conversation with an old friend.
02 -
  • Don't skip roasting the squash or rush that step—it's where the real sweetness develops and where the soup gets its character instead of tasting like you boiled everything together.
  • The lentils will continue absorbing liquid even after you turn off the heat, so if it seems a little thin when you blend it, that's actually perfect and it'll thicken as it sits.
03 -
  • Check your store-bought broth for hidden gluten or soy if you're sensitive—it's the kind of detail that seems small until it matters everything.
  • Don't be afraid to taste as you go and adjust the spices to your preference; this is your soup and it should taste like what you actually want to eat.
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