Roasted Butternut Squash and Red Lentil Soup

Roasted Butternut Squash and Red Lentil Soup is made with fresh, healthy ingredients and is garnished with Greek yogurt, pepitas and parsley. Make a batch and enjoy it for lunch or dinner throughout the week!

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Whether we like it or not, for those of us in the Northern hemisphere, fall is here. So tell me, what do you like or dislike about the changing of the seasons? Do you dread the arrival of the colder temperatures? Do you love apple picking, pumpkin picking and more fun fall activities?

I’ll admit, when I lived in New England I had a love/hate relationship with fall. I loved all of the new flavors, apples, pumpkins, cider, and more. I loved fall clothing and fall foliage. But I dreaded the arrival of the cold winter weather. Now that I live in Florida, I absolutely love fall. The weather cools down a little, the beaches are gorgeous and my garden starts bursting with fall flavors.

One of the fall flavors I can’t resist is butternut squash. I like to chop the squash into small pieces, mix with a small amount of olive oil, salt and pepper and roast in an oven for 25 minutes. It’s quick, easy and the perfect addition to any meal.

Roasted Butternut Squash and Red Lentil Soup

In my quest to make weeknight meal planning easy, I try to prep a few meals ahead of time to last me throughout the week. Mason jar salads, one pot pasta, and spiralized noodles are great weeknight meals. I also love making a big pot of soup to last me a few days during the week. For this recipe, I used Bob’s Red Mill Red Lentils. I love adding red lentils to the roasted butternut squash soup because it gives the soup a better texture and flavor. Not to mention that it enhances the beautiful color too.

Make a batch yourself and enjoy the flavors of fall!

Roasted Butternut Squash and Red Lentil Soup is made with fresh, healthy ingredients and is garnished with Greek yogurt, pepitas and parsley!

Roasted Butternut Squash and Red Lentil Soup

Yield: 6 servings
Prep Time: 10 minutes
Total Time: 1 hour 10 minutes
Roasted Butternut Squash and Red Lentil Soup is made with fresh, healthy ingredients and is garnished with Greek yogurt, pepitas and parsley.
5 from 5 votes


  • 5 tablespoons extra olive oil, divided
  • 1 small butternut squash, about 2 pounds, peeled, seeded and chopped into small cubes
  • salt and pepper, to taste
  • 4 cloves garlic, finely chopped
  • 2 medium carrots, finely chopped
  • 1 medium white onion, finely chopped
  • 1 teaspoon ground cumin
  • ½ teaspoon crushed red chile flakes
  • ½ teaspoon paprika
  • 6 cups vegetable stock
  • 1 cup red lentils


  • chopped parsley
  • pepitas
  • Greek yogurt


  • To roast the butternut squash, preheat the oven to 400 degrees F. In a large bowl, toss the squash and 1 tablespoon olive oil. Season with salt and pepper. Arrange squash on a baking sheet in a single layer. Roast for 25 minutes or until squash is tender. Remove from oven and cool slightly.
  • Heat the remaining oil in a 6-quart saucepan over medium-high heat. Add garlic, carrots and onion. Cook, stirring occasionally, about 12 to 14 minutes or until slightly caramelized. Stir in cumin, chile flakes, paprika, and roasted squash. Cook for 1 to 2 minutes. Add stock and lentils. Bring to a boil, then reduce heat to medium-low. Cook, slightly covered, for 20 minutes or until lentils are very tender. Cool slightly then, working in batches, use an immersion blender to purée soup until smooth. Garnish with parsley, pepitas and yogurt, as desired. Serve immediately.


Calories: 207.8kcal, Carbohydrates: 23.1g, Protein: 4.4g, Fat: 12.1g, Polyunsaturated Fat: 0g, Monounsaturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 159.9mg, Potassium: 478mg, Fiber: 7.2g, Sugar: 6.1g, Vitamin A: 0IU, Vitamin C: 0mg, Calcium: 0mg, Iron: 0mg
Course: Main Course
Cuisine: American
Author: Ashley C.
If you try this recipe, don’t forget to leave a review below or share a photo and tag @spoonfulofflavor on Instagram.

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36 comments on “Roasted Butternut Squash and Red Lentil Soup”

  1. Just made this today – perfect rainy day soup! I also added two small chopped granny Smith apples, along with the carrots and onions. Mine turned out a little darker because I roasted the squash longer than I meant to, but I thought it tasted amazing! Also, I had to use smoked paprika since that’s all I had on hand, but I thought that actually enhanced the smoky flavor of the cumin. Anyway, great recipe and I will definitely be making it again.

  2. This sounds perfect for fall!

  3. I add an apple to this soup as well and I just love it.

  4. I love EVERYTHING about this gorgeous soup! The color is stunning and the pepita topping gives such an awesome crunch factor!

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