Roasted Butternut Squash and Red Lentil Soup

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

Roasted Butternut Squash and Red Lentil Soup

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.

Course Main Dish

Cuisine American

Prep Time 10

Total Time 1 10

Servings servings

Calories 207.8kcal

Author Katie G.

Ingredients

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

Toppings:

chopped parsley
pepitas
Greek yogurt

Instructions

Preheat the oven to 400°F. Toss the squash with 1 tablespoon olive oil and season with salt and pepper. Arrange in a single layer on a baking sheet. Roast for about 25 minutes, until fork-tender. Remove from the oven and cool slightly.
Heat the remaining 4 tablespoons olive oil in a 6-quart saucepan over medium-high heat. Add the garlic, carrots and onion. Cook, stirring occasionally, for 12 to 14 minutes, until softened and lightly golden. Reduce the heat if the garlic begins browning too quickly.
Stir in the cumin, chile flakes, paprika and roasted squash. Cook, stirring, for 1 to 2 minutes.
Add the vegetable stock and red lentils. Bring to a boil, then reduce the heat to medium-low. Cook with the lid slightly ajar for about 20 minutes, stirring occasionally, until the lentils are very tender.
Remove from the heat and cool slightly. Use an immersion blender directly in the pot to purée until smooth. Alternatively, blend in small batches in a countertop blender suitable for hot liquids, following the manufacturer’s filling and venting instructions.
Taste and adjust the salt and pepper. Garnish with parsley, pepitas and Greek yogurt as desired. Serve immediately.

Notes

Consistency: After blending, add a little stock if the soup is too thick, or simmer uncovered, stirring often, if it is too thin.
Milder soup: Reduce or omit the chile flakes.
Vegan option: Omit the Greek yogurt or use a plain, unsweetened dairy-free yogurt.
Storage: Refrigerate in shallow containers within 2 hours and keep for 3 to 4 days. Freeze without toppings for up to 3 months for best quality.
Reheating: Add a splash of stock or water as needed. Bring the soup to a boil, stirring frequently, and reheat to 165°F throughout.

Want more details? Scroll up for step-by-step instructions, tips and variations.

Nutrition