Butternut Squash Lentil Soup

This comforting Butternut Squash Lentil Soup blends sweet roasted squash with tender lentils for a hearty weeknight dinner or a cozy fall lunch. The bowl warms the body and keeps well for leftovers; if you want a simpler squash base, see this simple butternut squash soup for ideas on roasting and seasoning.

What makes this soup a pantry-friendly favorite

I love how this soup feels seasonal yet easy. It uses everyday produce and staples you may already have on hand: onion, garlic, carrots, red lentils, and a jar of broth. Roasting the squash brings a caramel note that pairs beautifully with warm spices. If you like deeper curry tones, you can compare flavors with a classic curry lentil soup for inspiration.

Reasons you’ll fall for this recipe

This soup balances sweet and savory with a velvety texture that still feels light. It stores well, freezes safely, and lends itself to small hands stirring and big spoons savoring.

Cozy flavor with everyday ingredients
Roasted butternut adds natural sweetness. Red lentils break down to thicken the broth without cream. Ginger, cumin, and a touch of curry powder give warmth without complexity. A splash of lemon at the end brightens everything.

Quick to make, easy to love
You can roast the squash while the lentils simmer, so the active time stays reasonable. For a faster weeknight version, skip roasting and sauté cubes briefly — the soup still works wonderfully.

Ingredients and substitutions

Below is a casual guide to what you need and how to alter things for diet or pantry limits.

Essential ingredients

• 1 medium butternut squash (about 2–3 lbs), peeled and cubed (or 4 cups cubed)
• 1 cup red lentils, rinsed
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced (optional)
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated (or 1/2 tsp ground ginger)
• 1–2 teaspoons curry powder (or 1 tsp ground cumin + 1/2 tsp turmeric)
• 4 cups vegetable broth (plus extra to thin)
• 1 cup coconut milk (optional for creaminess)
• 2 tablespoons olive oil
• Salt and black pepper to taste
• Juice of 1/2 lemon
• Fresh cilantro or parsley for garnish

Dietary swaps and smart alternatives

• For a lower-fat bowl: skip the coconut milk and add a tablespoon of plain yogurt per serving when reheating.
• Grain-free option: serve without croutons and enjoy as-is. If you want more protein, stir in cooked quinoa.
• For a milder spice profile: halve the curry powder and add a pinch more salt and lemon to balance.
• Want a smoother stew? Use yellow or split peas instead of red lentils, but cook time may increase.

Hint: if you use an Instant Pot sometimes, this recipe adapts well compare methods with an Instant Pot red lentil method.

How to make Butternut Squash Lentil Soup

Follow these steps in order for best texture and flavor. Use a heavy pot and a blender or immersion blender to smooth the soup if you like it silky.

Step-by-step cooking instructions

1. Preheat oven to 400°F (200°C). Toss squash cubes with 1 tablespoon olive oil, salt, and pepper. Roast on a rimmed baking sheet until golden and tender, about 25–30 minutes.
2. Meanwhile, heat remaining oil in a large pot over medium heat. Add onion, carrot, and celery. Cook until softened, about 6–8 minutes.
3. Stir in garlic, ginger, curry powder, and cumin. Cook 1 minute until fragrant.
4. Add rinsed red lentils and vegetable broth. Bring to a simmer, cover, and cook 10–12 minutes, until lentils are soft.
5. Stir in roasted squash. Use an immersion blender to puree partly or fully to your desired consistency. Alternatively, transfer in batches to a blender.
6. Return to low heat, stir in coconut milk if using, and adjust salt and pepper. Squeeze in lemon juice.
7. Serve with a drizzle of olive oil and chopped cilantro.

Step	Details
1	Roast cubed butternut at 400°F until caramelized, 25–30 minutes.
2	Sauté aromatics (onion, carrot, celery) until soft.
3	Add spices, lentils, and broth; simmer until lentils break down.
4	Blend to desired texture and finish with coconut milk and lemon.

Tips for texture, timing & tools

• Use red lentils for quick thickening; they disintegrate and give creaminess. If you prefer whole grains, try green lentils but cook them separately and add at the end.
• An immersion blender makes this safer and faster than transferring hot soup to a countertop blender.
• To save time, roast the squash ahead or use cubed frozen squash add a few extra minutes if frozen.
• If the soup is too thick, thin with additional broth or water a half-cup at a time.

Keeping and reheating leftovers the right way

Store cooled soup in airtight containers. It keeps in the fridge for 3–4 days and freezes well for up to 3 months. Thaw overnight in the fridge before reheating.

How to store it right

Divide soup into portions before freezing so you only thaw what you need. Use BPA-free plastic containers or freezer-safe glass jars, leaving some headspace for expansion.

Reheating without losing flavor

Gently rewarm on the stove over low heat, stirring occasionally. If reheating from frozen, simmer slowly to prevent curdling of coconut milk. Taste after warming and add a squeeze of lemon to brighten the soup.

A dish worth making again and again

This soup is forgiving. Small swaps and little boosts of acid or herbs will keep it tasting fresh on repeat meals.

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FAQs

Can I use other types of lentils?

Yes. Red lentils break down and thicken the soup quickly. Green or brown lentils hold their shape and work if you prefer a chunkier texture, but they need longer cooking time. Adjust liquid and simmer until tender.

Do I have to roast the butternut squash?

No. Roasting adds caramelized flavor. If you’re short on time, sauté cubed squash with the aromatics or add raw cubes straight into the pot and simmer until very tender, but expect a milder squash flavor.

Is this soup freezer-friendly?

Yes. Cool completely, then freeze in airtight containers for up to 3 months. Thaw overnight in the fridge before reheating. Add a bit of broth if the texture becomes too thick after freezing.

Can I make this in an Instant Pot or pressure cooker?

You can. Sauté aromatics using the cooker’s sauté function, add lentils, squash (raw or roasted), and broth, then pressure cook 6–8 minutes for raw cubes. Release pressure carefully and blend if desired.

A warm, encouraging note before the wrap-up: this recipe is approachable, full of flavor, and easy to adapt. Roasting the squash and finishing with lemon are simple moves that make a big difference. Try it once, then tweak spices to make it your family’s favorite.

Final Thoughts

If you’re looking for another take on spiced squash and lentils, see the recipe for Healing Curry Butternut Squash Lentil Soup by Ambitious Kitchen for a Thai-inspired twist: Why Make Red Lentil Soup