Pin it I started making this soup on a drizzly October afternoon when I had a neglected butternut squash sitting on my counter for nearly a week. The kitchen smelled like wet pavement through the open window, and I needed something that would fill the apartment with warmth. As the squash roasted and the spices hit the hot oil, the entire mood shifted—suddenly it felt like I was cooking somewhere far more interesting than my tiny galley kitchen.
The first time I served this to friends, I forgot to warn them it was vegan, and no one noticed until dessert when someone asked about the cream. One friend went back for thirds and declared it the kind of soup that makes you forget you're being healthy. That night it stopped being just dinner and became my go-to for anyone who claims they don't like squash or lentils.
Ingredients
- Butternut squash: Roasting it first is non-negotiable—the caramelization on the edges adds a depth you simply can't get from boiling.
- Red lentils: They break down beautifully and thicken the soup naturally without any flour or cream, plus they cook faster than any other lentil.
- Carrots: I use them mostly for sweetness and color, and they help stretch the soup without making it feel heavy.
- Onion and garlic: The foundation of nearly everything I cook, they create that savory base the spices cling to.
- Cumin, coriander, turmeric, cinnamon: This spice blend is what makes the soup feel globally inspired rather than just another butternut puree.
- Chili flakes: Optional but recommended—even a pinch wakes up the back of your palate.
- Olive oil: I use it both for roasting and sautéing because it handles the heat and adds a fruity note.
- Vegetable broth: Homemade is lovely, but a good quality store-bought works perfectly and saves you an hour.
- Lemon juice: A squeeze at the end brightens everything and keeps the soup from tasting flat.
- Fresh cilantro or parsley: The herby freshness on top makes each bowl feel intentional, not reheated.
Instructions
- Roast the squash:
- Preheat your oven to 200°C (400°F), toss the cubed squash with olive oil, salt, and pepper, then spread it out on a baking sheet. Roast for 25 minutes until the edges turn golden and smell almost nutty.
- Sauté the aromatics:
- In a large pot over medium heat, warm the remaining olive oil and add the diced onion and sliced carrots. Let them soften for about 5 minutes, stirring occasionally so nothing sticks.
- Bloom the spices:
- Add the minced garlic and all your ground spices—cumin, coriander, turmeric, cinnamon, and chili flakes if using. Stir constantly for about a minute until the kitchen smells incredible and the spices coat everything.
- Add the lentils:
- Toss in the rinsed red lentils and stir them around so they get coated in all those fragrant spices. This step only takes a moment but it makes a difference.
- Simmer it all together:
- Add the roasted squash and pour in the vegetable broth, then bring everything to a boil. Lower the heat and let it simmer gently for 15 minutes until the lentils are completely soft and starting to break apart.
- Blend to your liking:
- Remove the pot from the heat and use an immersion blender to puree the soup until smooth, or leave it a bit chunky if you prefer texture. If using a regular blender, work in batches and be careful with the hot liquid.
- Finish and serve:
- Stir in the lemon juice, taste, and adjust the salt and pepper as needed. Ladle into bowls and top with a generous sprinkle of chopped cilantro or parsley.
Pin it There was a Sunday last winter when I made a double batch and froze half in individual containers. Weeks later, on a night when I had no energy to cook, I reheated a portion and remembered why this soup had earned a permanent spot in my rotation. It's the kind of recipe that takes care of you when you need it most.
Making It Your Own
If you want extra creaminess, stir in a few tablespoons of coconut milk just before blending—it adds richness without heaviness. You can also swap the red lentils for yellow split peas, though you'll need to add about 10 extra minutes of simmering time. I've made it spicier by doubling the chili flakes and adding a diced jalapeño with the onions, and I've made it sweeter by roasting the carrots alongside the squash.
Serving and Storage
This soup begs to be served with something crusty and warm—a thick slice of sourdough, garlic naan, or even toasted pita. I like to set out little bowls of extra herbs, a drizzle of good olive oil, and some toasted pumpkin seeds so everyone can customize their bowl. It keeps beautifully in the fridge for up to five days and freezes well for up to three months, though you may need to add a splash of broth when reheating since it thickens as it sits.
What to Do if Things Go Wrong
If your soup turns out too thick, just thin it with extra broth or even water until it reaches the consistency you like. If it tastes flat, it probably needs more salt, a bigger squeeze of lemon, or both—underseasoning is the most common mistake. If the spices taste raw or harsh, it means they didn't cook long enough in the oil, but a few extra minutes of simmering usually mellows them out.
- Squash still firm after roasting means your oven wasn't hot enough or the cubes were too large.
- Soup tastes bitter likely from burnt garlic, so keep the heat moderate when sautéing.
- Lentils didn't break down suggests they're old or weren't rinsed well, but extra simmering usually fixes it.
Pin it This soup has pulled me through grey afternoons, last-minute dinner parties, and weeks when I needed to eat well without much effort. I hope it does the same for you.
Recipe FAQs
- → Can I make this soup ahead of time?
Yes, this soup stores beautifully in the refrigerator for up to 5 days. The flavors actually deepen over time. Reheat gently on the stovetop, adding a splash of broth if it thickens too much.
- → What can I substitute for red lentils?
Yellow split peas work wonderfully, though they require about 10 minutes longer cooking time. Brown or green lentils can also be used but won't break down as much, resulting in a chunkier texture.
- → How do I make the soup creamier?
Add a splash of coconut milk or coconut cream before blending for extra richness. Alternatively, blend the soup more thoroughly for a silkier texture, or stir in a dollop of cashew cream when serving.
- → Can I skip roasting the butternut squash?
While roasting adds depth and caramelization, you can add raw squash cubes directly to the pot and simmer for 20-25 minutes until tender. The flavor will be milder but still delicious.
- → What spices can I adjust for different flavors?
For a smokier profile, add smoked paprika. Increase the chili flakes for heat, or add garam masala for a warmer, more complex flavor. Fresh ginger also complements the squash beautifully.
- → Is this soup freezer-friendly?
Absolutely. Freeze in airtight containers for up to 3 months. Thaw overnight in the refrigerator and reheat gently. The texture remains excellent after freezing.