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!
Log this recipe in SnapCalorie
Recipe Information
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)
Instructions
Peel the butternut squash and remove the seeds. Cut it into 1-inch cubes and set aside.
Dice the onion, mince the garlic, and peel and chop the carrot into small pieces.
Rinse the red lentils thoroughly under cold water and drain.
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.
Add the minced garlic, chopped carrot, ground cumin, ground coriander, turmeric, and paprika. Cook for 1-2 minutes, stirring frequently, until fragrant.
Add the cubed butternut squash, rinsed lentils, and vegetable stock to the pot. Stir well to combine.
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.
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.
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.
Serve warm, garnished with fresh cilantro if desired. Enjoy!
Nutrition Facts
Calories |
1339 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.3 g | 50% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4693 mg | 204% | |
| Total Carbohydrate | 223.5 g | 81% | |
| Dietary Fiber | 62.3 g | 222% | |
| Total Sugars | 47.5 g | ||
| Protein | 46.7 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 663 mg | 51% | |
| Iron | 20.2 mg | 112% | |
| Potassium | 5634 mg | 120% | |
*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.
