Save This Butternut Squash and Lentil Soup is a velvety, nourishing meal that perfectly balances the sweetness of roasted squash with the earthy goodness of red lentils. Seasoned with warming spices like cumin, coriander, and a touch of cinnamon, it is an ideal choice for chilly days when you need something comforting yet healthy.
Save Roasting the butternut squash is the key to unlocking its full flavor, providing a depth that pairs beautifully with the creamy texture of the red lentils. This easy-to-follow recipe yields four hearty servings, making it a great option for meal prep or a cozy family dinner during the colder months.
Ingredients
- Vegetables: 1 medium butternut squash (about 2 lbs / 900 g), peeled, seeded, and cubed; 2 medium carrots, peeled and sliced; 1 large onion, chopped; 3 cloves garlic, minced
- Legumes: 3/4 cup (140 g) red lentils, rinsed
- Liquids: 4 cups (1 L) vegetable broth; 1 cup (240 ml) water; 2 tbsp olive oil
- Spices & Seasonings: 1 tsp ground cumin; 1/2 tsp ground coriander; 1/2 tsp smoked paprika; 1/4 tsp ground cinnamon; 1/4 tsp cayenne pepper (optional, to taste); Salt and black pepper to taste
- Garnish (optional): Fresh cilantro or parsley, chopped; Coconut cream or plant-based yogurt swirl
Instructions
- Step 1
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Step 2
- Toss the butternut squash cubes with 1 tbsp olive oil, salt, and pepper. Spread evenly on the baking sheet and roast for 25–30 minutes, until golden and tender.
- Step 3
- Meanwhile, heat 1 tbsp olive oil in a large pot over medium heat. Add the onion and carrots; sauté for 5–7 minutes until softened.
- Step 4
- Add garlic, cumin, coriander, paprika, cinnamon, and cayenne (if using). Sauté for 1 minute until fragrant.
- Step 5
- Stir in the roasted squash, red lentils, vegetable broth, and water. Bring to a boil, then reduce to a simmer. Cook uncovered for 20 minutes, until lentils and vegetables are very soft.
- Step 6
- Remove from heat. Use an immersion blender (or transfer in batches to a blender) to puree the soup until smooth and creamy.
- Step 7
- Return the soup to low heat; adjust seasoning with salt and pepper to taste. If too thick, add a bit more water or broth.
- Step 8
- Ladle into bowls and garnish with cilantro or parsley and a swirl of coconut cream or yogurt, if desired.
Zusatztipps für die Zubereitung
For extra flavor, add a squeeze of fresh lemon juice before serving. If you have a coconut allergy, avoid the optional coconut cream garnish, and always verify that your store-bought vegetable broth is certified gluten-free if necessary.
Varianten und Anpassungen
For a richer, more indulgent soup, stir in a splash of coconut milk after blending. You can also customize the heat level by adjusting the amount of cayenne pepper used in the spice mix.
Serviervorschläge
Ladle the hot soup into bowls and serve alongside crusty bread or warm naan to enjoy a complete, satisfying meal.
Save This Butternut Squash and Lentil Soup is more than just a meal; it is a warm embrace in a bowl. With 220 calories and 7 grams of protein per serving, it offers a balanced, healthy way to enjoy the bold, aromatic flavors of international cuisine.
Recipe FAQs
- → Can I make this soup ahead of time?
Yes, this soup stores beautifully in the refrigerator for up to 5 days. You can also freeze it for up to 3 months. Reheat gently on the stovetop, adding a splash of broth if needed to adjust consistency.
- → Can I substitute the red lentils with another type?
Red lentils work best because they break down easily and create a creamy texture. However, you can use yellow lentils as an alternative. Avoid brown or green lentils as they maintain their shape and won't create the same velvety consistency.
- → How can I make this soup creamier?
For extra creaminess, stir in a half cup of coconut milk or cashew cream after blending. You can also add a tablespoon of tahini for richness and depth of flavor.
- → Do I have to roast the butternut squash?
While roasting adds a wonderful caramelized flavor, you can skip this step and simply simmer the raw squash cubes with the other vegetables. The cooking time will remain similar, though the flavor profile will be slightly less complex.
- → What can I serve with this soup?
This soup pairs wonderfully with crusty bread, garlic naan, or a simple side salad. For a heartier meal, serve alongside a grain bowl or sandwich.
- → Can I adjust the spice level?
Absolutely. Omit the cayenne pepper for a mild version, or increase it to half a teaspoon for more heat. You can also add fresh ginger or a pinch of red pepper flakes to customize the warmth to your preference.