Butternut Squash and Lentil Soup

Cozy up with a bowl of hearty and nourishing Butternut Squash and Lentil Soup—your new favorite comfort food for chilly days. This vibrant, golden-hued soup combines sweet, nutty butternut squash with protein-packed red lentils, creating a creamy and satisfying texture without the need for heavy cream (though a swirl of optional coconut milk adds a touch of indulgence). Infused with aromatic cumin, paprika, and coriander, and finished with fresh parsley, every spoonful bursts with warm, earthy flavors. Quick to prepare in just 45 minutes, this one-pot recipe is an effortless way to enjoy wholesome, plant-based goodness. Make it your go-to dish for meal prep or weeknight dinners, pairing it with crusty bread for a comforting, complete meal.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 1 medium (about 2 pounds), peeled, seeded, and diced butternut squash
• 1 cup red lentils
• 2 tablespoons olive oil
• 1 medium, diced onion
• 3 cloves, minced garlic
• 1 large, diced carrot
• 1 stalk, diced celery
• 6 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 teaspoon ground coriander
• 3 sprigs (or 1 teaspoon dried thyme) fresh thyme
• 1 whole bay leaf
• 1 cup (optional, for creaminess) coconut milk
• to taste salt
• to taste black pepper
• for garnish fresh parsley

Directions

Step 1

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 2

Add the diced onion, garlic, carrot, and celery. Sauté for 5 minutes, stirring frequently, until the vegetables are softened.

Step 3

Stir in the cumin, paprika, and ground coriander. Cook for an additional 1-2 minutes until the spices are fragrant.

Step 4

Add the diced butternut squash, red lentils, vegetable broth, thyme, and bay leaf to the pot. Stir to combine.

Step 5

Bring the soup to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the butternut squash and lentils are tender.

Step 6

Remove the bay leaf and thyme sprigs (if using fresh thyme).

Step 7

Using an immersion blender, blend the soup until smooth. Alternatively, transfer the soup in batches to a blender and puree until smooth.

Step 8

If desired, stir in the coconut milk for added creaminess.

Step 9

Season the soup with salt and black pepper to taste.

Step 10

Serve hot, garnished with fresh parsley and an optional side of crusty bread.

Nutrition Facts

Serving size	2949.4 grams (2949.4g)

Amount per serving	% Daily Value*
Calories	1560

Total Fat 43.80g	56%
Saturated Fat 7.60g	38%
Polyunsaturated Fat 7.00g
Cholesterol 0mg	0%
Sodium 3458mg	150%
Total Carbohydrate 263.50g	96%
Dietary Fiber 65.70g	235%
Total Sugars 66.70g
Protein 54.10g	108%

Vitamin D 0IU	0%
Calcium 727mg	56%
Iron 22mg	122%
Potassium 6466mg	138%

*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: 23.7%

Protein: 13.0%

Carbs: 63.3%