This smoky butternut squash and red lentil soup is hearty, velvety, and just the right amount of spicy. With warming spices like smoked paprika, cumin, and ginger, it’s perfect for cool fall evenings or whenever you need a nourishing, one-pot meal.
The red lentils cook quickly and melt into the roasted squash for a naturally creamy texture—no dairy needed.
Jump to RecipeSmoky Butternut Squash & Red Lentil Soup Ingredients
- 1 tablespoon olive oil (or avocado oil for a neutral flavor)
- 1 yellow onion, diced
- 3 garlic cloves, minced
- 1 tablespoon fresh grated ginger (or 1 teaspoon ground ginger)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon ground turmeric
- ¼ teaspoon cayenne (optional, for heat)
- 1 medium butternut squash (about 2 lbs), peeled and cubed
- ¾ cup red lentils, rinsed
- 4 cups vegetable broth (low sodium preferred)
- 1 teaspoon salt, plus more to taste
- ½ teaspoon black pepper
- Juice of ½ lemon (for brightness)
- Optional toppings: coconut milk swirl, chopped cilantro, toasted pepitas
Kitchen Tool Tips
- Immersion Blender – I use this immersion blender in nearly every soup—it saves time and cleanup compared to transferring to a countertop blender.
- Dutch Oven or Heavy Pot – Retains heat well and allows for even sautéing and simmering.
- Fine Mesh Sieve – Helpful for rinsing red lentils quickly and thoroughly.
How to Make Smoky Butternut Squash & Red Lentil Soup
- Sauté aromatics: Heat olive oil in a large pot over medium heat. Add onion and sauté for 5–6 minutes until softened. Stir in garlic and ginger, cooking another minute.
- Spice it up: Add cumin, smoked paprika, turmeric, and cayenne. Stir for 30 seconds until fragrant.
- Simmer: Add squash, red lentils, broth, salt, and pepper. Bring to a boil, then reduce to low and simmer uncovered for 25 minutes, until squash and lentils are tender.
- Blend: Use an immersion blender to blend the soup directly in the pot until smooth. (Or carefully transfer in batches to a blender.)
- Finish: Stir in lemon juice and adjust seasoning as needed.
- Serve: Ladle into bowls and top with coconut milk, herbs, or pepitas if desired.
Nutritional Information
Per serving:
- Calories: 270
- Fat: 6g
- Carbohydrates: 43g
- Protein: 10g
- Fiber: 9g
- Sodium: 640mg
How to Serve
Garnish with a drizzle of coconut milk and a sprinkle of fresh cilantro or mint. Serve with crusty bread or a scoop of cooked quinoa for a more filling meal. The soup’s creamy texture pairs beautifully with crisp, fresh greens on the side.
Storage
- Store leftovers in an airtight container in the fridge for up to 5 days.
- Freeze in portions for up to 3 months—let cool completely before freezing.
- Reheat gently on the stovetop or in the microwave, stirring occasionally.
Can I use frozen butternut squash?
Yes, pre-cut frozen squash works well—no need to thaw, just add a few extra minutes to the simmer time.
Can I make this in a slow cooker?
Yes! Add all ingredients (except lemon juice) to a slow cooker and cook on low for 6–7 hours. Blend and stir in lemon juice at the end.
Is this soup spicy?
It has a gentle heat from smoked paprika and optional cayenne. Adjust spices to your preference.
Can I add coconut milk directly to the soup?
Absolutely! Add ½ cup full-fat coconut milk in step 5 for a richer flavor.
Flavor Pairing Suggestions
Serve with grilled naan, za’atar-dusted flatbread, or a simple arugula salad dressed in lemon and olive oil. For extra protein, top with a dollop of Greek yogurt or swirl in tahini.
Ingredient Spotlight: Red Lentils
Red lentils are the quiet powerhouse of this soup. Naturally soft and fast-cooking, they melt into the broth and squash to create a silky, protein-rich base without any dairy. Unlike green or brown lentils, red lentils don’t hold their shape, which makes them perfect for soups, stews, and purees.
Why we love them:
- Quick Cooking: No soaking needed—they cook in 15–20 minutes.
- Neutral Flavor: Mild and slightly nutty, they absorb spices beautifully.
- Nutrient Dense: Packed with plant-based protein, fiber, iron, and folate.
In this soup, red lentils provide substance and body, making it feel hearty and complete. They’re an excellent pantry staple for any time you want to add a creamy texture—without cream.
Smoky Butternut Squash & Red Lentil Soup
4
servingsKeep the screen of your device on
Ingredients
1 tablespoon olive oil (or avocado oil for a neutral flavor)
1 yellow onion, diced
3 garlic cloves, minced
1 tablespoon fresh grated ginger (or 1 teaspoon ground ginger)
1 teaspoon ground cumin
1 teaspoon smoked paprika
½ teaspoon ground turmeric
¼ teaspoon cayenne (optional, for heat)
1 medium butternut squash (about 2 lbs), peeled and cubed
¾ cup red lentils, rinsed
4 cups vegetable broth (low sodium preferred)
1 teaspoon salt, plus more to taste
½ teaspoon black pepper
Juice of ½ lemon (for brightness)
Optional toppings: coconut milk swirl, chopped cilantro, toasted pepitas
Directions
- Sauté aromatics: Heat olive oil in a large pot over medium heat. Add onion and sauté for 5–6 minutes until softened. Stir in garlic and ginger, cooking another minute.
- Spice it up: Add cumin, smoked paprika, turmeric, and cayenne. Stir for 30 seconds until fragrant.
- Simmer: Add squash, red lentils, broth, salt, and pepper. Bring to a boil, then reduce to low and simmer uncovered for 25 minutes, until squash and lentils are tender.
- Blend: Use an immersion blender to blend the soup directly in the pot until smooth. (Or carefully transfer in batches to a blender.)
- Finish: Stir in lemon juice and adjust seasoning as needed.
- Serve: Ladle into bowls and top with coconut milk, herbs, or pepitas if desired.
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