Save to Pinterest The first time I made this soup was during a particularly brutal February when my apartment heat was barely working. Something about the combination of roasted squash and warming spices filled the entire space with such comfort that I temporarily forgot about my freezing toes. Now it is my go-to whenever I need something that feels like a hug in a bowl.
Last autumn I brought a big pot of this to a friend who had just welcomed her second baby. She texted me three days later asking for the recipe because her toddler who normally eats nothing had devoured two bowls. There is something about the smooth velvety texture and gentle spices that makes this universally appealing even to picky eaters.
Ingredients
- 1 medium butternut squash: Roasting the squash first is absolutely non negotiable for that deep caramelized flavor that forms the backbone of this soup
- 2 medium carrots: These add a subtle sweetness that balances the earthy lentils perfectly
- 1 large onion: Yellow onions work beautifully here becoming sweet and mellow as they cook down
- 3 cloves garlic: Add this with the spices so it does not burn and turn bitter
- 3/4 cup red lentils: Red lentils break down completely creating natural creaminess unlike green or brown varieties
- 4 cups vegetable broth: Use a good quality broth you enjoy drinking on its own since it provides most of the seasoning
- 1 cup water: This helps adjust the consistency without making the soup too intensely brothy
- 2 tbsp olive oil: One tablespoon for roasting the squash and one for sautéing the aromatics
- 1 tsp ground cumin: Earthy and warm this pairs beautifully with the natural sweetness of squash
- 1/2 tsp ground coriander: Adds a bright citrusy note that lifts the heavier elements
- 1/2 tsp smoked paprika: This provides a subtle smoky depth without making the soup taste like barbecue
- 1/4 tsp ground cinnamon: Just enough to enhance the squashs natural sweetness without making the soup taste like dessert
- 1/4 tsp cayenne pepper: Optional but lovely if you want a gentle warmth that builds slowly
- Salt and black pepper: Taste and adjust at the end since the broth might already be quite seasoned
- Fresh cilantro or parsley: A handful of fresh herbs adds brightness and color to each bowl
- Coconut cream or plant-based yogurt: A swirl on top creates the most beautiful presentation and adds extra richness
Instructions
- Roast the squash:
- Toss the cubed squash with one tablespoon olive oil salt and pepper until evenly coated then spread in a single layer on a parchment lined baking sheet. Roast at 400°F for about 25 to 30 minutes until the edges are golden brown and the squash is completely tender when pierced with a fork.
- Sauté the aromatics:
- While the squash roasts heat the remaining olive oil in a large pot over medium heat and add the chopped onion and sliced carrots. Cook for five to seven minutes stirring occasionally until the onion is translucent and the carrots have started to soften.
- Add the garlic and spices:
- Stir in the minced garlic cumin coriander smoked paprika cinnamon and cayenne if using. Cook for just one minute until the spices are incredibly fragrant being careful not to let the garlic burn.
- Simmer the soup:
- Add the roasted squash rinsed lentils vegetable broth and water to the pot. Bring everything to a boil then reduce heat to maintain a gentle simmer and cook uncovered for about 20 minutes until the lentils have completely broken down and the vegetables are very soft.
- Puree until smooth:
- Remove the pot from heat and use an immersion blender to puree the soup until completely smooth and creamy. If you do not have an immersion blender carefully transfer the soup in batches to a regular blender and puree until smooth.
- Season and serve:
Save to Pinterest This soup became a weekly staple during my first year of graduate school when I needed something nourishing that could also feed me for days. I have such vivid memories of coming home late from the library with my book bag still on my shoulder immediately grabbing a spoon and eating standing up at the counter because waiting even five minutes felt impossible.
Making It Ahead
This soup actually tastes even better the next day once all the flavors have had time to meld together. I often make a big batch on Sunday and portion it into containers for easy lunches throughout the week. The texture stays perfect and reheating brings back that wonderful aroma.
Serving Suggestions
While this soup is completely satisfying on its own I love serving it with a crusty slice of sourdough bread for dipping. A simple side salad with a bright vinaigrette also cuts through the richness beautifully and makes the meal feel more complete.
Freezing Instructions
This soup freezes exceptionally well which is why I always double the recipe during cooler months. Let the soup cool completely before transferring to freezer safe containers leaving about an inch of space at the top for expansion. It will keep for up to three months and thaws overnight in the refrigerator.
- Label your containers with the date so you know which ones to use first
- Thaw in the refrigerator overnight rather than on the counter for food safety
- Add a splash of water or broth when reheating since frozen soup often thickens considerably
Save to Pinterest There is something profoundly satisfying about a soup that nourishes you so completely with such simple ingredients. I hope this becomes one of those recipes you turn to again and again whenever you need comfort in a bowl.
Common Recipe Questions
- → Can I make this soup ahead of time?
Absolutely. This soup actually tastes better the next day as flavors have time to meld. Store in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove, adding a splash of water or broth if needed to thin.
- → Can I freeze this soup?
Yes, this freezes beautifully. Let cool completely, then transfer to freezer-safe containers leaving some space for expansion. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
- → Do I have to roast the squash first?
Roasting develops deeper, sweeter flavor, but you can skip this step for convenience. Simply add raw cubed squash directly to the pot with the lentils and broth. You may need to simmer for an additional 10-15 minutes until everything is tender.
- → What can I use instead of red lentils?
Red lentils cook quickly and break down easily, creating creaminess. Yellow lentils work similarly. Green or brown lentils hold their shape better and will result in a chunkier texture. If using them, consider blending only half the soup.
- → How can I make this soup more filling?
Serve with crusty bread, naan, or croutons. You can also stir in cooked rice or quinoa, add a can of drained chickpeas, or top with toasted pumpkin seeds for extra protein and crunch.
- → Is this suitable for meal prep?
Perfect for meal prep. Make a batch on Sunday and portion into containers for quick lunches throughout the week. The soup may thicken in the fridge—just add liquid when reheating to reach desired consistency.