Pin it When the weather cools down, there is nothing quite as satisfying as a bowl of homemade soup. This Butternut Squash and Lentil Soup is a vibrant, hearty, and warming dish that combines roasted vegetables with nutrient-dense red lentils. Infused with aromatic spices like cumin, turmeric, and a hint of cinnamon, it is the perfect comfort food for a cozy night in.
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The preparation begins by roasting the butternut squash to bring out its natural sweetness. While the oven does the heavy lifting, you can sauté the base of carrots, onions, and garlic to build a complex flavor profile. The addition of red lentils ensures the soup is filling and protein-rich, making it a complete meal on its own.
Ingredients
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- 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
- 150 g (3/4 cup) red lentils, rinsed
- 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
- 2 tbsp olive oil
- 1.2 liters (5 cups) vegetable broth
- Juice of 1/2 lemon
- Fresh cilantro or parsley, chopped (for garnish)
Instructions
- 1. Oven Prep
- Preheat the oven to 200°C (400°F).
- 2. Roast the Squash
- 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. Sauté Aromatics
- Meanwhile, in a large pot, heat the remaining 1 tbsp olive oil over medium heat. Add onion and carrots; sauté for 5 minutes until softened.
- 4. Spice it Up
- Add garlic, cumin, coriander, turmeric, cinnamon, and chili flakes (if using). Cook for 1 minute until fragrant.
- 5. Prep Lentils
- Add the rinsed lentils and stir to coat in the spice mixture.
- 6. Simmer
- Add the roasted butternut squash and vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes, or until the lentils are soft.
- 7. Blend
- Remove from heat. Use an immersion blender to blend the soup until smooth, or leave it slightly chunky if preferred.
- 8. Season
- Stir in the lemon juice and adjust seasoning with salt and pepper to taste.
- 9. Serve
- Ladle into bowls and garnish with chopped cilantro or parsley.
Zusatztipps für die Zubereitung
For the best results, ensure your chef's knife is sharp for peeling and cubing the squash. When blending, an immersion blender is the easiest tool for safety and convenience, though a regular blender works well if you work in small batches. Always check your vegetable broth labels if you are strictly avoiding hidden allergens.
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Varianten und Anpassungen
If you don't have red lentils on hand, yellow split peas make an excellent substitute, though you will need to increase the simmering time accordingly. For those who enjoy a bit of heat, feel free to be generous with the chili flakes or even add a dash of hot sauce before serving.
Serviervorschläge
This soup pairs beautifully with a side of crusty artisan bread or warm naan for dipping. To make it even more satisfying, you can top individual bowls with a few extra roasted squash cubes or a sprinkle of toasted pumpkin seeds.
Pin it At just 260 calories and containing 9 grams of protein per serving, this Butternut Squash and Lentil Soup is a guilt-free way to fuel your body. Whether you're looking for a light lunch or a cozy dinner, this easy-to-make dish is sure to become a seasonal favorite in your kitchen.
Common Questions
- → Can I make this without an immersion blender?
Yes, use a regular blender in batches, or leave it chunky for a rustic texture. The lentils soften enough to make blending optional.
- → How long does this keep in the refrigerator?
This stores well for 4-5 days in an airtight container. The flavors actually develop and improve after sitting.
- → Can I use other types of lentils?
Red lentils work best as they break down easily. Brown or green lentils hold their shape—great if you prefer texture but adjust cooking time accordingly.
- → Is freezing recommended?
Absolutely. Freeze in portions for up to 3 months. Thaw overnight and reheat gently, adding a splash of broth if needed.
- → What pairs well with this?
Crusty bread, naan, or crackers are ideal. A simple side salad or roasted vegetables complete a satisfying meal.
