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.
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Recipe Information
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
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion, garlic, carrot, and celery. Sauté for 5 minutes, stirring frequently, until the vegetables are softened.
Stir in the cumin, paprika, and ground coriander. Cook for an additional 1-2 minutes until the spices are fragrant.
Add the diced butternut squash, red lentils, vegetable broth, thyme, and bay leaf to the pot. Stir to combine.
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.
Remove the bay leaf and thyme sprigs (if using fresh thyme).
Using an immersion blender, blend the soup until smooth. Alternatively, transfer the soup in batches to a blender and puree until smooth.
If desired, stir in the coconut milk for added creaminess.
Season the soup with salt and black pepper to taste.
Serve hot, garnished with fresh parsley and an optional side of crusty bread.
Nutrition Facts
Calories |
345 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.7 g | 10% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 590 mg | 26% | |
| Total Carbohydrate | 59.7 g | 22% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 11.7 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 134 mg | 10% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 1333 mg | 28% | |
*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.
