Step 1: Prepare the Vegetables
Peel the butternut squash, cut it in half lengthways and remove the seeds.
Cut the flesh into small, evenly sized cubes.
Peel and chop the carrots, finely dice the onion and crush the garlic.
Rinse the red lentils thoroughly under cold running water until the water runs mostly clear.
Step 2: Soften the Onion
Place a large non-stick saucepan over medium heat.
Lightly coat with low-calorie cooking spray, following the product instructions.
Add the chopped onion and cook gently for 5–6 minutes, stirring regularly, until softened.
Add a splash of water if needed to prevent sticking.
Step 3: Add the Garlic and Spices
Stir in the crushed garlic, grated ginger, cumin, turmeric and smoked paprika.
Cook for approximately 1 minute, stirring continuously, until fragrant.
Be careful not to burn the spices.
Step 4: Add the Squash, Carrots and Lentils
Add the cubed butternut squash, chopped carrots and rinsed red lentils to the saucepan.
Stir well to coat the ingredients in the fragrant spices.
Step 5: Pour in the Stock
Add the vegetable stock and stir everything together.
Bring the mixture to a gentle boil.
Reduce the heat, cover loosely and simmer for 25–30 minutes, stirring occasionally.
The soup is ready when the squash and carrots are tender and the lentils have softened completely.
If the mixture becomes too thick during cooking, add a little extra hot water.
Step 6: Blend Until Creamy
Remove the saucepan from the heat.
Using a hand blender, carefully blend the soup until smooth and velvety.
For a more rustic texture, blend only half the soup and leave the remaining vegetables and lentils intact.
Adjust the consistency with a little extra hot water or stock if needed.
Step 7: Season and Serve
Taste the soup and season with black pepper and a little salt if required.
Add a squeeze of fresh lemon juice for a brighter flavour, if desired.
Ladle into six bowls and garnish with freshly chopped coriander or parsley.
Serve warm.
Tips for the Best Butternut Squash and Red Lentil Soup
Use Red Split Lentils
Red split lentils cook relatively quickly and soften beautifully, making them ideal for smooth, creamy soups.
Cut the Squash into Small Cubes
Smaller pieces cook more evenly and help keep the cooking time manageable.
Rinse the Lentils
Rinsing removes dust and excess surface starch before cooking.
Stir Occasionally
Lentils can settle at the bottom of the saucepan, so stir regularly to prevent sticking.
Adjust the Consistency
Red lentils absorb liquid as they cook, and the soup will thicken further as it cools.
Add extra hot water or stock when needed.
Add Lemon at the End
A little lemon juice can balance the natural sweetness of the squash and lift the flavour of the spices.
Easy Recipe Variations
Spicy Butternut Squash and Lentil Soup
Add ¼ teaspoon chilli flakes or a pinch of cayenne pepper with the spices.
Butternut Squash, Lentil and Spinach Soup
Stir in 100g fresh spinach during the final 2 minutes of cooking.
Blend for a smooth texture or leave the spinach visible for a more rustic finish.
Curried Butternut Squash and Lentil Soup
Replace the cumin, turmeric and paprika with 2 teaspoons of mild curry powder.
Butternut Squash and Sweet Potato Soup
Replace 200g of the butternut squash with diced sweet potato.
This creates an even sweeter, thicker soup.
Chunky Butternut Squash and Lentil Soup
Skip the blender and gently mash some of the vegetables with a potato masher.
This creates a hearty soup with plenty of texture.
What to Serve with Butternut Squash and Red Lentil Soup
This filling soup is delicious on its own, but it also pairs beautifully with simple accompaniments.
Wholemeal toast: A slice of toasted wholemeal bread is perfect for dipping.
Fresh green salad: Serve with lettuce, cucumber and tomatoes for a refreshing contrast.
Grilled chicken: Add a portion of lean grilled chicken if you prefer a meal with additional protein.
Roasted vegetables: Broccoli, courgettes or carrots make lovely side dishes.
Fresh herbs and lemon: A little coriander and lemon juice brighten the finished soup.
How to Store and Freeze
Refrigerating
Allow the soup to cool promptly and transfer it to airtight containers.
Refrigerate within two hours and store for up to 3 days.
Freezing
Divide the cooled soup into individual freezer-safe containers.
Freeze for up to 3 months for best quality.
Leave a little space at the top of each container to allow for expansion.
Reheating
Defrost frozen soup overnight in the refrigerator.
Reheat gently in a saucepan, stirring regularly, until steaming hot throughout.
Add a splash of water or vegetable stock if the soup has thickened.
Only reheat the portion you intend to eat.
Approximate Nutritional Information
Per serving, based on 6 portions:
| Nutrient | Approximate Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 8g |
| Carbohydrates | 35g |
| Fat | 1g |
| Fibre | 7g |
These figures are estimates and will vary depending on the vegetables, stock and cooking spray used.
Frequently Asked Questions
Is butternut squash and red lentil soup healthy?
This soup contains a variety of vegetables and red lentils, providing fibre, plant-based protein and other nutrients. It’s also made without butter or double cream.
Do I need to soak red lentils before making soup?
No. Red split lentils do not need soaking. Simply rinse them thoroughly before cooking.
Can I make this soup without blending it?
Absolutely. Leave the soup chunky or gently mash some of the vegetables for a rustic texture.
Can I use frozen butternut squash?
Yes. Frozen butternut squash works well and can be added directly to the saucepan. Adjust the cooking time until all the vegetables are tender.
Why is my soup too thick?
Red lentils absorb liquid during cooking and continue to thicken as the soup cools. Add a little hot water or stock to adjust the consistency.
Can I freeze butternut squash and red lentil soup?
Yes. This soup freezes well for up to 3 months for best quality.
Can I make this soup in advance?
Yes. It’s ideal for batch cooking and can be refrigerated for up to 3 days.
Is this recipe vegan?
Yes, provided the vegetable stock and cooking spray are suitable for vegans.
Can I use green or brown lentils instead?
You can, but they take longer to cook and hold their shape more firmly. Red split lentils are the best choice for the smooth texture intended in this recipe.
Final Thoughts
This butternut squash and red lentil soup is a comforting homemade recipe that combines simple vegetables, hearty lentils and warming spices.
Naturally thick, creamy and full of flavour, it’s an excellent option for a cosy lunch, a meat-free dinner or preparing meals ahead of time.
With its beautiful golden colour, satisfying texture and easy preparation, this delicious soup is sure to become a regular favourite in your kitchen.
