Butternut Squash and Lentil Soup

This Butternut Squash and Lentil Soup is a hearty, warming dish specifically designed for cool days. It combines the natural sweetness of roasted squash with the earthy protein of red lentils and a blend of aromatic spices to create a comforting meal that is both vegan and gluten-free.

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The process begins by roasting the butternut squash to concentrate its sugars, providing a rich foundation for the soup. When simmered with red lentils, carrots, and onions, the ingredients meld into a vibrant orange bowl of goodness that yields 4 generous servings.

Ingredients

• Vegetables: 1 medium butternut squash (900 g / 2 lbs), 2 medium carrots (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).

Instructions

Step 1: Roast the Squash

Preheat the oven to 200°C (400°F). 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.

Step 2: Sauté the Base

In a large soup pot, heat the remaining 1 tbsp olive oil over medium heat. Add the onion and carrots, then sauté for 5 minutes until softened.

Step 3: Spice it Up

Add the minced garlic, cumin, coriander, turmeric, cinnamon, and optional chili flakes. Cook for 1 minute until fragrant.

Step 4: Combine and Simmer

Add the rinsed lentils and stir to coat. Add the roasted butternut squash and vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes until the lentils are soft.

Step 5: Blend and Finish

Remove from heat. Use an immersion blender to blend the soup until smooth, or leave it slightly chunky if preferred. Stir in the lemon juice and adjust seasonings with salt and pepper.

Step 6: Serve

Ladle into bowls and garnish with chopped cilantro or parsley.

Zusatztipps für die Zubereitung

To ensure the best results, use a sharp chef's knife and a steady cutting board for the squash. If you don't have an immersion blender, a regular blender works well—just be careful when blending hot liquids. Always check your vegetable broth for hidden allergens if you are cooking for someone with sensitivities.

Varianten und Anpassungen

For an extra creamy texture, stir in a splash of coconut milk before the final blending step. If you prefer more heat, don't hesitate to increase the chili flakes. You can also swap the red lentils for yellow split peas, though you will need to increase the simmering time until they are tender.

Serviervorschläge

This hearty soup is perfectly complemented by a side of crusty bread or warm naan for dipping. A final squeeze of lemon juice just before serving brightens the earthy spices and brings the whole dish together.

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At 260 calories per serving, this soup is a light yet satisfying meal that stores well for leftovers. Whether enjoyed immediately or saved for later, its aromatic spices and velvety texture make it a standout vegetable-forward dish.

Recipe Questions & Answers

→ Can I make this soup ahead of time?

Absolutely. This soup actually improves after resting in the refrigerator for 1-2 days as the spices deepen and meld. Store in an airtight container for up to 5 days.

→ Is this soup freezer-friendly?

Yes, it freezes exceptionally well. Cool completely before transferring to freezer-safe containers. It will keep for up to 3 months. Thaw overnight in the refrigerator before reheating.

→ Can I use green or brown lentils instead?

Red lentils work best because they break down easily, creating that silky smooth texture. Green or brown lentils hold their shape and won't blend as smoothly, though they're still delicious if you prefer a chunkier version.

→ How can I make this soup even creamier?

Stir in ½ cup of coconut milk or heavy cream after blending. You can also roast the squash with extra olive oil, or add a diced potato during simmering for natural creaminess.

→ What should I serve with this?

Crusty sourdough bread, warm naan, or garlic toast are perfect for dipping. A simple green salad with vinaigrette balances the richness. For extra protein, top with toasted pumpkin seeds or hemp hearts.

→ Can I skip the roasting step?

You can simmer raw squash cubes directly in the broth, but roasting first concentrates the natural sugars and adds caramelized depth that raw cooking can't achieve. It's worth the extra 25 minutes.