Squash and Red Lentil Soup

Warm your soul with this hearty and nourishing Squash and Red Lentil Soup, a comforting blend of rich butternut squash, protein-packed red lentils, and warming spices like cumin, coriander, turmeric, and paprika. Perfect for chilly evenings or a wholesome weekday lunch, this velvety soup is as nutritious as it is flavorful. Ready in just 50 minutes, it combines tender roasted squash and creamy lentils for a satisfying meal that's naturally vegan and packed with fiber and plant-based protein. Garnish with fresh cilantro for a pop of color and herbaceous freshness. Easy to make and irresistibly delicious, this one-pot wonder will quickly become a staple in your soup repertoire!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 medium (about 2 pounds) butternut squash
• 1 cup red lentils
• 1 large onion
• 3 cloves garlic
• 1 large carrot
• 2 tablespoons olive oil
• 4 cups vegetable stock
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoons turmeric
• 0.5 teaspoons paprika
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 tablespoons fresh cilantro (optional, for garnish)

Directions

Step 1

Peel the butternut squash and remove the seeds. Cut it into 1-inch cubes and set aside.

Step 2

Dice the onion, mince the garlic, and peel and chop the carrot into small pieces.

Step 3

Rinse the red lentils thoroughly under cold water and drain.

Step 4

Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for 3-4 minutes until soft and translucent.

Step 5

Add the minced garlic, chopped carrot, ground cumin, ground coriander, turmeric, and paprika. Cook for 1-2 minutes, stirring frequently, until fragrant.

Step 6

Add the cubed butternut squash, rinsed lentils, and vegetable stock to the pot. Stir well to combine.

Step 7

Season with salt and black pepper. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes, or until the squash and lentils are tender.

Step 8

Using an immersion blender, carefully blend the soup until smooth. Alternatively, you can transfer the soup in batches to a countertop blender. Blend until smooth and return to the pot.

Step 9

Taste the soup and adjust the seasoning as needed. If the soup is too thick, you can add a little more vegetable stock or water to thin it out.

Step 10

Serve warm, garnished with fresh cilantro if desired. Enjoy!

Nutrition Facts

Serving size	(2355.5g)

Amount per serving	% Daily Value*
Calories	1339.1

Total Fat 39.3g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 4693.1mg	0%
Total Carbohydrate 223.5g	0%
Dietary Fiber 62.3g	0%
Total Sugars 47.5g
Protein 46.7g	0%

Vitamin D 0IU	0%
Calcium 662.8mg	0%
Iron 20.2mg	0%
Potassium 5633.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.7%

Protein: 13.0%

Carbs: 62.3%