Creamy Spiced Lentil & Butternut Squash Soup

Drawing from the rich culinary traditions of Middle Eastern cuisine, I’ve crafted this velvety smooth lentil and butternut squash soup that marries the earthiness of red lentils with the natural sweetness of butternut squash. This protein-rich, warming soup has become a staple in my kitchen during cooler months.

Prep Time and Cooking Details

• Prep Time: 20 minutes
• Cook Time: 35 minutes
• Total Time: 55 minutes
• Servings: 6
• Calories: 245 per serving

Ingredients

For the Base:

• 1 cup red lentils (200g), rinsed and sorted
• 1 medium butternut squash (about 2 pounds/900g), peeled and cubed
• 1 large yellow onion (200g), finely diced
• 3 cloves garlic, minced
• 4 cups low-sodium vegetable broth (950ml)
• 1 tablespoon olive oil (15ml)

For the Spice Blend:

• 1½ teaspoons ground cumin
• 1 teaspoon ground turmeric
• ½ teaspoon ground coriander
• ¼ teaspoon ground cinnamon
• ⅛ teaspoon cayenne pepper (optional)
• 1½ teaspoons kosher salt
• ½ teaspoon freshly ground black pepper

For Garnish:

• Fresh cilantro leaves
• Freshly cracked black pepper
• Extra virgin olive oil for drizzling
• Greek yogurt (optional, omit for vegan version)

Step-by-Step Instructions

1. Preparation

1. Rinse lentils in cold water until water runs clear; drain well.
2. Peel and cut butternut squash into 1-inch cubes.
3. Finely dice onion and mince garlic.
4. Measure and combine all spices in a small bowl.

2. Building Flavors

1. Heat olive oil in a large heavy-bottomed pot over medium heat.
2. Add diced onion and cook for 5-7 minutes until translucent.
3. Add minced garlic and spice blend, cooking for 1 minute until fragrant.
4. Stir constantly to prevent spices from burning.

3. Cooking Process

1. Add rinsed lentils and cubed butternut squash to the pot.
2. Pour in vegetable broth and stir to combine.
3. Bring mixture to a boil, then reduce heat to low.
4. Cover and simmer for 25-30 minutes, stirring occasionally.
5. Cook until both lentils and squash are very tender.

4. Finishing the Soup

1. Remove from heat and let cool slightly.
2. Using an immersion blender, purée until smooth.
3. If using a standard blender, work in batches and be careful with hot liquid.
4. Add water or broth to adjust consistency if needed.
5. Taste and adjust seasonings.

Pro Tips for Perfect Results

• Choose firm, heavy butternut squash with intact skin
• Don’t skip rinsing the lentils – this removes excess starch
• Toast spices in oil before adding liquids for enhanced flavor
• For extra creaminess, add a splash of coconut milk at the end
• Make ahead and reheat – flavors improve overnight

Nutrition Information (per serving)

• Calories: 245
• Total Fat: 4g
• Saturated Fat: 0.5g
• Cholesterol: 0mg
• Sodium: 580mg
• Total Carbohydrates: 43g
• Dietary Fiber: 17g
• Sugar: 4g
• Protein: 13g
• Iron: 25% DV
• Vitamin A: 380% DV
• Vitamin C: 45% DV

Storage and Reheating

Store in an airtight container in the refrigerator for up to 5 days. The soup will thicken as it sits – thin with warm broth or water when reheating. To reheat, warm gently on stovetop over medium-low heat, stirring occasionally. For freezing, cool completely and store in freezer-safe containers for up to 3 months.

This nourishing soup combines the healing properties of turmeric with protein-rich lentils and vitamin-packed butternut squash. It’s not just a meal; it’s a bowl of comfort that’s both satisfying and nutritious. Perfect for meal prep, this soup actually tastes better the next day as the flavors continue to develop.