Save This hearty Butternut Squash and Lentil Soup is the ultimate comfort dish for cool days. Combining the natural sweetness of roasted squash with the earthy richness of red lentils and a blend of aromatic spices, it offers a warming meal that is both nutritious and satisfying.
Save The combination of cumin, coriander, turmeric, and a hint of cinnamon creates a fragrant spice profile that perfectly complements the golden butternut squash. This soup is easy to blend to your desired consistency, whether you prefer it silky smooth or slightly chunky.
Ingredients
- Vegetables: 1 medium butternut squash (about 900 g / 2 lbs), peeled, seeded, and cubed; 2 medium carrots, peeled and sliced; 1 large onion, diced; 2 cloves garlic, minced
- Legumes: 150 g (3/4 cup) red lentils, rinsed
- Spices: 1 tsp ground cumin, 1/2 tsp ground coriander, 1/2 tsp ground turmeric, 1/4 tsp ground cinnamon, 1/4 tsp chili flakes (optional), salt and black pepper to taste
- Liquids & Oils: 2 tbsp olive oil, 1.2 liters (5 cups) vegetable broth
- Finishing: Juice of 1/2 lemon, fresh cilantro or parsley, chopped (for garnish)
Instructions
- 1
- Preheat the oven to 200°C (400°F).
- 2
- Toss the butternut squash cubes with 1 tbsp olive oil, salt, and pepper. Spread on a baking sheet and roast for 25 minutes, or until golden and tender.
- 3
- Meanwhile, in a large pot, heat remaining 1 tbsp olive oil over medium heat. Add onion and carrots; sauté for 5 minutes until softened.
- 4
- Add garlic, cumin, coriander, turmeric, cinnamon, and chili flakes (if using). Cook for 1 minute until fragrant.
- 5
- Add the rinsed lentils and stir to coat.
- 6
- Add roasted butternut squash and vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes, or until lentils are soft.
- 7
- Remove from heat. Use an immersion blender to blend the soup until smooth, or leave it slightly chunky if preferred.
- 8
- Stir in lemon juice and adjust seasoning with salt and pepper.
- 9
- Ladle into bowls and garnish with chopped cilantro or parsley.
Zusatztipps für die Zubereitung
For extra creaminess, you can add a splash of coconut milk before blending the soup. Using an immersion blender directly in the pot makes the process quick and easy.
Varianten und Anpassungen
You can swap the red lentils for yellow split peas if desired, though you will need to increase the simmering time. For those who enjoy a spicy kick, feel free to add more chili flakes.
Serviervorschläge
Serve this warming soup with crusty bread or warm naan for a complete meal. The fresh lemon juice added at the end is essential for brightening the earthy flavors of the lentils and squash.
Save This Butternut Squash and Lentil Soup provides 260 calories, 6g of fat, 44g of carbohydrates, and 9g of protein per serving, making it a well-balanced and wholesome choice for any day of the week.
Recipe FAQ
- → Can I make this soup ahead of time?
Absolutely. This soup actually improves after sitting in the refrigerator for a day or two as the flavors meld together. Store in an airtight container for up to 5 days and reheat gently on the stovetet.
- → Is it necessary to roast the squash first?
Roasting isn't strictly required but highly recommended. It concentrates the natural sweetness and adds subtle caramelized notes that simmering alone cannot achieve. For quicker preparation, you can cube the squash smaller and cook directly in the broth.
- → Can I freeze this soup?
Yes, this freezes beautifully. Cool completely before transferring to freezer-safe containers, leaving some space for expansion. It will keep well for up to 3 months. Thaw overnight in the refrigerator before reheating.
- → What can I use instead of red lentils?
Yellow lentils work equally well and cook in about the same time. Green or brown lentils hold their shape better and require longer cooking—about 25-30 minutes. Split peas are another option but will need additional cooking time and more liquid.
- → How can I make this soup creamier?
For extra richness, stir in a splash of coconut milk or heavy cream after blending. You can also add a peeled potato during simmering—its starches naturally thicken the broth. Blending thoroughly creates the smoothest texture.
- → Is this suitable for meal prep?
Perfect for meal prep. The flavors deepen over time and the texture remains excellent after reheating. Portion into individual containers for easy grab-and-go lunches throughout the week.