Butternut Squash Lentil Soup
This Butternut Squash Lentil Soup Recipe is the kind of meal that turns a chilly evening into something worth looking forward to. Sweet roasted squash, tender lentils, and warm spices simmer together into one deeply comforting pot. It's hearty enough for dinner, healthy enough for lunch, and easy enough for a beginner cook to nail on the first try.
Equipment
- Large Dutch oven or heavy-bottomed soup pot
- Sharp chef's knife
- Sturdy cutting board
- Wooden spoon
- Measuring cups and spoons
- Ladle
- Immersion blender optional, for partially blended texture
- Vegetable peeler
- Fine-mesh strainer
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion about 1 1/2 cups or 200g, diced
- 2 medium carrots about 1 cup or 120g, peeled and diced
- 2 stalks celery about 1 cup or 100g, diced
- 4 cloves garlic minced
- 1 tablespoon fresh ginger grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1/4 teaspoon red pepper flakes optional
- 4 cups butternut squash about 1 medium squash or 600g, peeled and cubed
- 1 cup dried French green lentils rinsed; brown lentils work too
- 1 can diced tomatoes 14.5 ounces or 411g, with juices
- 6 cups vegetable broth about 1.4 L
- 1 leaf bay leaf
- 3 cups fresh baby spinach about 90g
- 2 tablespoons fresh lemon juice about 1 lemon
- salt and black pepper to taste
- fresh parsley chopped, for garnish
Optional Serving Suggestions
- plain yogurt or olive oil for drizzling
- toasted pumpkin seeds for crunch
- grated parmesan for non-vegan option
- crusty sourdough or cornbread for serving
Instructions
- Peel and cube the butternut squash into half-inch pieces. Dice onion, carrots, and celery. Mince garlic, grate ginger, and rinse lentils in a fine mesh strainer.
- Heat olive oil in a Dutch oven over medium heat. Add onion, carrots, celery, and a pinch of salt. Cook for 5-6 minutes until softened. Add garlic and ginger, cook for 1 minute more while stirring.
- Add cumin, coriander, smoked paprika, and red pepper flakes. Stir constantly for 30-45 seconds until fragrant.
- Add cubed squash and rinsed lentils, stirring to coat in spices. Pour in diced tomatoes with juices, vegetable broth, and bay leaf. Bring to a gentle boil over medium-high heat.
- Reduce heat to low, partially cover, and simmer for 25-30 minutes until lentils are tender and squash is easily pierced with a fork. Add extra broth if needed.
- Remove and discard bay leaf. Stir in spinach a handful at a time until wilted. Add lemon juice. For creamier texture, use an immersion blender to puree about one-third of the soup.
- Taste and season with salt and pepper. Ladle into bowls, garnish with fresh parsley, and serve hot with crusty bread.
Notes
- Cut the squash into uniform cubes so every piece cooks at the same rate.
- Toast the spices in the oil before adding liquid to deepen their flavor.
- Use green or brown lentils rather than red lentils for distinct, tender pieces that hold their shape.
- Add the lemon juice at the very end after cooking so its brightness doesn't dull over heat.
- Leave the lid slightly ajar while simmering so the soup thickens instead of turning watery.
- Store cooled soup in the refrigerator for up to 5 days in an airtight container.
- Freeze individual portions for up to 3 months for easy grab-and-go lunches.
- Add a splash of broth or water when reheating, since lentils continue to absorb liquid as they sit.
- For a creamier finish, stir in a can of coconut milk at the end.
- Swap butternut squash for sweet potato or pumpkin, or use kale instead of spinach.
Nutrition
Serving: 1servingCalories: 240kcalCarbohydrates: 38gProtein: 12gFat: 5gSaturated Fat: 0.7gPolyunsaturated Fat: 0.6gMonounsaturated Fat: 3.2gSodium: 620mgPotassium: 680mgFiber: 10gSugar: 8gVitamin A: 85IUVitamin C: 35mgCalcium: 8mgIron: 15mg
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