This butternut squash and red lentil soup is a good one to make when you want something warm and filling for dinner, with a few lunches left over. Roasted squash, red lentils, carrots and garlic blend into a smooth soup seasoned with cumin, paprika and a little chile heat. Add a spoonful of Greek yogurt, crunchy pepitas and some bread for dipping, and dinner is ready.

Creamy butternut squash and red lentil soup topped with Greek yogurt, pepitas and chopped parsley in a blue patterned bowl.

Why You'll Love This Recipe

Recipe Name: Roasted Butternut Squash and Red Lentil Soup
Ready In: 70 minutes
Serves: 6 servings
Main Ingredients: extra olive oil, butternut squash, salt and pepper, garlic, carrots, white onion, ground cumin, crushed red chile flakes
Why You'll Love It: This roasted butternut squash soup with red lentils blends carrots, garlic and warm spices into a smooth, filling meal. Finish with Greek yogurt, pepitas and parsley for tang, crunch and freshness.

I love having a pot of soup tucked away in the fridge for the next few days. It makes lunch so much easier, and this is the kind I look forward to warming up again. The red lentils give it enough body to feel satisfying without making it heavy.

The roasted squash is what makes this version worth the extra step. It brings out that lovely sweetness, which goes so well with the warm spices and tangy yogurt. And don’t skip the pepitas if you have them! A little crunch on top is so good with the smooth soup.

Is This the Right Recipe for You?

You like a smooth, filling soup. Roasted squash and red lentils blend into a creamy texture without adding cream.
You enjoy a little sweetness with warm spices. The squash and carrots bring sweetness, balanced by garlic, cumin, paprika and a little chile heat.
You’re happy to spend a little extra time roasting. This recipe takes about 70 minutes and uses both a baking sheet and a soup pot. Roasting brings extra flavor to the finished soup.
You want a meatless lunch or dinner. The lentils give the soup body, and bread or a salad makes an easy addition to the meal.
You’d like leftovers for another day. The soup reheats well and freezes without the toppings, making it a useful option for meals ahead.

Ingredients You’ll Need

Butternut squash: Choose a small, firm squash that feels heavy for its size. Peel it, remove the seeds and cut the flesh into small, evenly sized cubes so the pieces roast at a similar rate.
Red lentils: Use dry red lentils, rather than canned or already cooked lentils. Split red lentils soften and break down readily, helping give this soup its smooth texture. Pick through them and rinse before cooking.
Olive oil: You’ll use some for roasting the squash and the rest for cooking the vegetables.
Carrots, white onion and garlic: These form the savory base, with carrots and onion adding a little sweetness. Finely chop them so they soften evenly.
Ground cumin, paprika and crushed red chile flakes: Cumin adds earthy warmth, paprika rounds out the flavor, and chile flakes bring heat.
Vegetable stock: Choose one you enjoy the flavor of, since it makes up much of the soup. A lower-sodium stock gives you more control over the final seasoning.
Greek yogurt, pepitas and parsley: These optional toppings add tang, crunch and freshness. Use plain, unsweetened yogurt.

A bag of dry red lentils beside a pot of smooth butternut squash soup, with Greek yogurt, pepitas and parsley ready for topping.

How to Make Butternut Squash and Red Lentil Soup

To make this roasted butternut squash and lentil soup, you’ll roast the squash first, then simmer it with the vegetables, spices and lentils before blending until smooth.

1. Roast the squash.

Preheat the oven to 400°F. Toss the peeled, cubed squash with 1 tablespoon olive oil and season with salt and pepper. Spread it in a single layer on a baking sheet.

Roast for about 25 minutes, until a fork slides easily into the squash and some edges are lightly golden. Remove from the oven and let cool slightly.

Pro tip: Cut the squash into small, similar-sized pieces and leave a little space between them on the pan so they cook evenly and have room to brown.

2. Soften the vegetables.

Heat the remaining 4 tablespoons olive oil in a 6-quart saucepan over medium-high heat. Add the finely chopped garlic, carrots and onion.

Cook for 12 to 14 minutes, stirring occasionally, until the vegetables soften and begin to turn lightly golden. Lower the heat if the garlic starts browning quickly or the vegetables begin sticking.

3. Stir in the spices and squash.

Add the cumin, crushed red chile flakes, paprika and roasted squash. Stir gently to coat the vegetables, then cook for 1 to 2 minutes, until the spices smell fragrant.

4. Add the stock and lentils.

Pour in the vegetable stock and add the picked-over, rinsed red lentils. Stir, scraping up any lightly browned bits from the bottom of the pot.

Bring to a boil, then reduce the heat to medium-low so the soup bubbles gently. Set the lid slightly ajar and cook for about 20 minutes, stirring occasionally, until the lentils are very tender and beginning to fall apart.

Pro tip: Press a few lentils against the side of the pot with a spoon. They should mash easily. If they still feel firm, give the soup a few more minutes before blending.

5. Blend until smooth.

Remove the pot from the heat and let the soup cool slightly. Use an immersion blender directly in the pot, moving it slowly through the soup until no chunks remain.

If you’re using a countertop blender, make sure it can handle hot liquids. Blend in small batches according to the manufacturer’s filling and venting instructions, then return the soup to the pot.

Pro tip: Keep the immersion blender’s blade fully submerged while it’s running, and switch it off before lifting it out to avoid splashing hot soup.

6. Finish and serve.

Check the consistency and stir in a little extra stock if you’d like a thinner soup. Taste and add salt and pepper as needed.

Ladle into bowls and top with parsley, pepitas and a spoonful of plain Greek yogurt, if desired. Serve warm with bread or a salad alongside.

Expert Tips

Give thin soup a little more time. If the blended soup is thinner than you like, simmer it uncovered, stirring frequently, until it thickens. Wait until it reaches the consistency you want before adjusting the seasoning.
Consider the toppings when seasoning. If you’re using salted pepitas, taste a spoonful of soup with a few on top before adding more salt to the pot.
Finish each bowl just before serving. Add the yogurt, parsley and pepitas at the table so the parsley stays fresh and the pepitas keep their crunch.

Variations and Substitutions

For less heat: Reduce or omit the crushed red chile flakes. Anyone who likes a little more heat can add a pinch to their own bowl.
For a vegan or dairy-free bowl: Leave off the Greek yogurt or use a plain, unsweetened dairy-free yogurt. Keep the vegetable stock.
Use a yellow onion: Swap it for the white onion in the same amount.
Change the stock: Vegetable broth works in place of vegetable stock. Chicken stock or broth also works if you don’t need the soup to be vegetarian.
Try smoked paprika: Replace the regular paprika with the same amount of smoked paprika for a smoky flavor.
Use prepared squash: Refrigerated, peeled and cubed butternut squash can save some prep time. Cut any large pieces smaller before roasting. The recipe’s 2-pound weight refers to the whole squash, so a 2-pound package of peeled cubes would give you more squash than intended.

What to Serve with Butternut Squash and Red Lentil Soup

Bread makes this soup an easy meal, while a crisp salad adds a fresh contrast to its smooth texture.

Easy Dinner Rolls: Soft rolls are good for dipping and make a bowl of soup a more filling dinner.
Spinach and Arugula Salad: Peppery greens and tangy honey-mustard dressing balance the sweetness of the roasted squash.
Fresh Garden Salad: A simple way to add crunchy vegetables alongside the soup.

Set out the yogurt, pepitas and parsley so everyone can finish their own bowl.

Storage, Freezing and Reheating

Refrigerator: Divide leftovers into shallow containers and refrigerate within 2 hours of cooking. Store covered for 3 to 4 days, keeping the toppings separate.
Freezer: Freeze the soup without toppings in freezer-safe containers for up to 3 months for best quality. Leave a little space for expansion and thaw overnight in the refrigerator.
Reheating: Warm in a saucepan, stirring frequently and adding a splash of stock or water if the soup has thickened. Bring it to a boil and make sure it reaches 165°F throughout. Add fresh toppings after reheating.

Two bowls of roasted butternut squash and red lentil soup topped with yogurt, pepitas and parsley on a white wooden table.

Frequently Asked Questions

Do red lentils need to be soaked before making soup?

Red lentils do not need to be soaked before making soup. Pick through them to remove any debris, rinse well and add them directly to the pot with the vegetable stock. Simmer until they are very tender before blending.

Can I use green or brown lentils instead of red lentils?

Green or brown lentils can be used, but they will change the soup’s color, texture and cooking time. They hold their shape more than split red lentils and may need a longer simmer before blending. Red lentils are the best choice for the smooth texture and golden-orange color of this recipe.

Do I need to roast the butternut squash before adding it to the soup?

Roast the butternut squash first for this recipe. Roasting brings out its sweetness and adds flavor from the lightly browned edges. Other soups cook raw squash directly in the broth, but that changes the method and flavor of this version.

Can I freeze butternut squash and red lentil soup?

Yes, freeze butternut squash and red lentil soup without the yogurt, pepitas or parsley for up to 3 months for best quality. Thaw overnight in the refrigerator, then reheat thoroughly, adding a little stock or water if it has thickened. Add the toppings just before serving.

More Soup Recipes to Try

If you like having a pot of soup ready for dinner and a few lunches, here are a few more filling recipes to add to your meal plan.

Roasted Autumn Squash Soup: Another smooth fall soup, made with roasted butternut squash and pumpkin.
Lentil and Kale Soup: A hearty option when you want lentils with leafy greens.
Easy Tortellini Minestrone Soup: A vegetable-filled soup with tortellini for a satisfying dinner.
Three Bean Vegetarian Chili: A filling meatless meal to add to your soup-and-chili rotation.

Made this Roasted Butternut Squash and Red Lentil Soup? Leave a review and let me know how it turned out!

Katie G.