Save When the air turns crisp, there is nothing more comforting than a bowl of velvety, nourishing soup. This Butternut Squash and Lentil Soup is a perfect balance of roasted sweetness and warming spices, making it a wholesome choice for chilly days.
Save The foundation of this soup lies in the roasting process, which brings out the natural sugars of the squash, while the red lentils provide a protein-rich base that blends into a perfectly smooth texture.
Ingredients
- Vegetables: 1 medium butternut squash (about 2 lbs / 900 g), 2 medium carrots, 1 large onion, 3 cloves garlic.
- 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, optional cayenne pepper, salt, and black pepper.
- Garnish: Fresh cilantro or parsley, coconut cream or plant-based yogurt swirl.
Instructions
- Step 1
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Step 2
- Toss the cubed butternut squash with 1 tbsp olive oil, salt, and pepper. Spread on the sheet and roast for 25–30 minutes until golden and tender.
- Step 3
- In a large pot, heat 1 tbsp olive oil over medium heat. Sauté the chopped onion and sliced carrots for 5–7 minutes until softened.
- Step 4
- Add minced garlic and the spices (cumin, coriander, paprika, cinnamon, and optional cayenne). Sauté for 1 minute until fragrant.
- Step 5
- Stir in the roasted squash, rinsed lentils, vegetable broth, and water. Bring to a boil, then simmer uncovered for 20 minutes.
- Step 6
- Puree the soup using an immersion blender or a countertop blender until it reaches a smooth and creamy consistency.
- Step 7
- Return to low heat and adjust seasoning with salt and pepper. Add more water or broth if the soup is too thick.
- Step 8
- Ladle into bowls and garnish with fresh herbs and a swirl of coconut cream or plant-based yogurt.
Zusatztipps für die Zubereitung
Using an immersion blender directly in the pot is the most efficient way to achieve a silky texture. If you use a countertop blender, ensure you work in small batches and leave a vent for steam to escape safely.
Varianten und Anpassungen
For an even richer flavor profile, you can stir in a splash of coconut milk during the final heating stage. If you prefer a bit of acidity to balance the sweetness, a squeeze of fresh lemon juice just before serving works wonders.
Serviervorschläge
This hearty soup is best enjoyed with a side of warm crusty bread or toasted naan for dipping. It makes for a satisfying lunch or a light yet filling evening meal.
Save Whether you are looking for a healthy meal prep option or a cozy dinner, this Butternut Squash and Lentil Soup is a versatile dish that delivers on both nutrition and taste.
Kitchen Q&A
- → Can I use other types of lentils?
Red lentils work best as they break down completely, creating a smooth texture. Brown or green lentils hold their shape and won't provide the same creamy consistency.
- → How do I store leftovers?
Store in an airtight container in the refrigerator for up to 5 days. The soup thickens as it sits—thin with additional broth or water when reheating.
- → Can I freeze this soup?
Yes, freeze for up to 3 months. Cool completely before transferring to freezer-safe containers. Thaw overnight in the refrigerator before reheating.
- → What can I serve with this?
Crusty bread, naan, or roasted chickpeas make excellent accompaniments. A side salad with tangy vinaigrette balances the rich, creamy texture.
- → Is roasting the squash necessary?
Roasting concentrates the squash's natural sugars and adds depth of flavor. You can simmer raw squash directly in the pot, but the result will be less complex and sweet.
- → How can I make it richer?
Stir in coconut milk, a splash of heavy cream, or extra olive oil before serving. A dollop of yogurt or coconut cream on top adds luxurious creaminess.