Butternut Squash and Lentil Soup

The first time I made this soup was during a particularly grey November when my kitchen felt like the only warm place in the world. I had accidentally bought two butternut squashes from the farmers market and needed to use them before they turned. The roasting squash filled my entire apartment with this incredible sweet earthy aroma that actually made my neighbor knock on my door to ask what I was cooking.

I served this soup at my first dinner party in my new apartment feeling secretly nervous because I was still getting used to my tiny kitchen. My friends stayed so late talking over empty bowls that I eventually had to put more soup on the stove. Something about this recipe just makes people want to linger at the table.

Ingredients

• 1 medium butternut squash: Roasting the squash first develops these caramelized notes you simply cannot get from boiling it raw and it makes such a difference in the final flavor
• 2 medium carrots: These add a subtle sweetness that complements the squash and give the soup a beautiful golden orange color
• 1 large onion: Take your time sautéing this until it is really soft because that foundation of flavor is what makes every spoonful feel comforting
• 3 cloves garlic: Freshly minced garlic adds that aromatic kick that wakes up all the warming spices
• 3/4 cup red lentils: Red lentils are perfect here because they break down completely and act as a natural thickener plus they cook so quickly
• 4 cups vegetable broth: Use a good quality broth you enjoy drinking on its own because it becomes the base of the entire soup
• 1 cup water: This helps thin the soup slightly so it is not too heavy after blending
• 1 tsp ground cumin: Cumin gives the soup that earthy backbone that makes it feel substantial and satisfying
• 1/2 tsp ground coriander: This adds a bright citrusy note that lifts the heavier root vegetables
• 1/2 tsp ground turmeric: Besides the beautiful golden color turmeric adds that subtle warmth that lingers in the back of your throat
• 1/4 tsp ground cinnamon: Just a pinch brings out the natural sweetness of the squash without making the soup taste like dessert
• 1/4 tsp smoked paprika: This is the secret ingredient that adds depth and a tiny bit of smoky complexity
• Salt and black pepper: Season well at every stage because seasoning in layers builds a much more rounded flavor
• 2 tbsp olive oil: One tablespoon for roasting the squash and one for sautéing the vegetables
• Juice of 1/2 lemon: This brightens all the rich flavors right at the end and makes everything taste fresher
• Fresh cilantro or parsley: The herb garnish is not just for looks it adds a fresh pop of color and flavor that cuts through the richness

Instructions

Roast the squash:

Preheat your oven to 400°F and toss those cubed squash pieces with olive oil salt and pepper until they are evenly coated. Spread them in a single layer on a parchment lined baking sheet and roast for about 25 to 30 minutes until they are tender and starting to turn golden brown in spots.

Sauté the vegetables:

While the squash is roasting heat the remaining olive oil in a large pot over medium heat and add your chopped onions and carrots. Let them cook for about 5 minutes until the onions are soft and translucent then add the minced garlic and cook for just one more minute until fragrant.

Toast the spices:

Add all your spices directly to the pot and stir constantly for about 30 seconds. You will start to smell them toasting which is exactly what you want because blooming the spices in hot oil releases their essential oils and deepens their flavor.

Simmer the soup:

Add the roasted squash red lentils vegetable broth and water to the pot and bring everything to a boil. Reduce the heat to low and let it simmer uncovered for about 20 minutes until the lentils are completely soft and starting to break down.

Blend until smooth:

Remove the pot from heat and use an immersion blender to puree the soup directly in the pot until it is completely smooth and velvety. If you are using a regular blender be sure to work in batches and never fill it more than half full with hot liquid.

Finish with lemon:

Stir in the fresh lemon juice and taste the soup before adjusting the seasoning with more salt or pepper if needed. The lemon should make all the flavors pop and taste more vibrant.

Serve it up:

Ladle the hot soup into bowls and sprinkle with fresh chopped cilantro or parsley if you have it on hand. Something about that green herb against the golden orange soup just makes the whole bowl look inviting.

Save

This soup has become my go to when friends are feeling under the weather or just need something comforting. There is something about that combination of roasted vegetables and warm spices that feels like a hug in a bowl.

Make It Your Own

I have discovered that adding a can of full fat coconut milk before blending turns this into the most incredibly creamy soup without any dairy at all. The coconut flavor is actually quite subtle and it just adds this luxurious texture that makes the soup feel restaurant quality.

Perfect Pairings

A slice of crusty gluten free bread toasted until golden is perfect for dipping into all those nooks and crannies of the bowl. I also love serving this alongside a simple green salad with a bright vinaigrette to balance the rich warm soup.

Meal Prep Magic

This soup actually tastes better the next day as all the spices have more time to meld together. I always double the recipe and keep portions in the freezer for those nights when I want something homemade but have zero energy to cook.

• Let the soup cool completely before freezing to prevent ice crystals from forming
• Leave out the fresh herbs when storing and add them just before serving so they stay bright and vibrant
• Reheat frozen soup slowly over medium low heat stirring occasionally to prevent scorching at the bottom

Save

There is something so satisfying about making soup from scratch that fills your whole home with incredible smells. I hope this recipe brings as much warmth to your kitchen as it has to mine.

Recipe FAQ

→ Can I make this ahead of time?

Absolutely. This actually tastes better the next day as flavors meld. Store in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove, adding a splash of water if needed.

→ Can I freeze this?

Yes, freeze in portions for up to 3 months. Thaw overnight in the refrigerator and reheat on the stove. The texture may thin slightly—simmer a few extra minutes to reach desired consistency.

→ Do I need to roast the squash first?

Roasting concentrates the natural sweetness and adds depth. For a quicker version, cube the raw squash and simmer directly in the pot for 30–35 minutes until tender.

→ Can I use green or brown lentils?

Red lentils work best as they break down beautifully. Green or brown lentils hold their shape and won't create the same velvety texture. Yellow lentils are a suitable alternative.

→ How can I make this more filling?

Serve with crusty gluten-free bread, add a dollop of coconut milk or yogurt for creaminess, or stir in cooked quinoa directly before serving for extra protein and fiber.