Butternut Squash and Lentil Soup (Print-Friendly)

A smooth, nourishing blend of roasted butternut squash and red lentils, simmered with aromatic spices in a gut-healing vegetable broth.

# What You'll Need:

→ Vegetables

01 - 1 medium butternut squash (about 2 pounds), 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, for optional garnish

# Cooking Steps:

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 on the baking sheet and roast for 25 to 30 minutes until golden and tender.
02 - Heat the 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.
03 - Stir in cumin, coriander, turmeric, cinnamon, and smoked paprika; cook for 30 seconds until fragrant.
04 - Add roasted squash, red lentils, vegetable broth, and water. Bring to a boil, then reduce heat and simmer uncovered for 20 minutes or until lentils are tender.
05 - Remove from heat. Use an immersion blender to puree the soup until smooth, or carefully blend in batches using a standard blender.
06 - Stir in lemon juice. Taste and adjust seasoning with salt and pepper as needed.
07 - Ladle into bowls and garnish with fresh cilantro or parsley if desired.

# Expert Tips:

01 -
  • It tastes indulgent and velvety despite being completely plant-based and honest about its ingredients.
  • The warming spices do something almost medicinal—your body knows it's being cared for with every spoonful.
  • One pot, minimal cleanup, and you've got four servings that get better as they sit in your fridge.
02 -
  • Don't skip roasting the squash—boiling it makes the soup taste watery and one-dimensional, but roasting it creates depth and sweetness that feels intentional.
  • If your soup breaks or separates after blending, it means the temperature dropped; just gently reheat it and stir well, which should bring it back together perfectly.
03 -
  • Make a double batch and freeze half in ice cube trays—defrost a few cubes whenever you need instant comfort.
  • If you're cooking for someone with texture preferences, you can blend it completely smooth or just partially blend it for a chunkier, more rustic texture.
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