Butternut Squash Soup with Crispy Lentils
User Reviews
5
107 reviews
Excellent
Butternut Squash Soup with Crispy Lentils
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Butternut Squash Soup with Crispy Lentils features roasted butternut squash blended smooth with sautéed onions, garlic, and a blend of warming spices. Cooked green lentils add texture, while an optional creamy topping of coconut or cashew cream balances the spice and richness. The soup delivers a silky texture with a mild earthy flavor and a touch of heat.
Description
This soup begins by simmering green lentils briefly to retain bite, then drying them thoroughly for crisping later. Butternut squash, scored and unpeeled, is roasted flesh-side down with olive oil until caramelized and tender. Sautéed onion, garlic, and a spice blend including cumin, turmeric, ginger, coriander, white pepper, cayenne, and nutmeg are cooked in olive oil and added to the soup base.
After roasting, the squash flesh is blended with the onion broth and seasoned with salt, pepper, and a splash of red wine vinegar or lemon juice to brighten flavors. The crispy lentils can be used as a garnish to add texture contrast. The optional coconut or cashew cream enriches the soup if desired.
This soup is suitable for fall or winter meals, served with parsley garnish and crusty bread for dipping. Practical tips include using the microwave to soften squash for easier cutting, blending in batches if needed, and alternatives to stand blending using immersion blenders for a coarser texture.
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Ingredients
- 1 butternut squash 3 lbs or 1.3 kg total, large or 2 small
- 3 tablespoons extra virgin olive oil plus more for roasting squash
- 1 kosher salt plus more for seasoning
- black pepper freshly cracked
- 3 to 4 cups vegetable broth 720 to 960 mL, good-quality
- ¾ to 1 cup green lentils see Note 1, 150 to 200g, or brown lentils
- 1 onion finely chopped, large, yellow
- 8 garlic finely chopped, cloves
- 1/2 teaspoon red wine vinegar more as needed (or freshly squeezed lemon juice
Spice Blend
- 1/2 teaspoon cumin ground
- 1/2 teaspoon Turmeric ground
- 1/2 teaspon ground ginger
- 1/4 teaspoon ground coriander
- 1/4 teaspoon white pepper
- 1/4 teaspoon cayenne pepper (for a kick)
- 1/4 teaspoon nutmeg or 1/8 tsp pre-ground, freshly ground
Cream (optional; pick one)
- 1/2 cup (120g) coconut milk well-stirred, full-fat
- 1/2 cup (120g) cashew cream (see 2nd recipe card); OR
For Serving
- 1 flat-leaf parsley chopped (optional, handful, or cilantro
- sea salt flaky
- crusty bread toasted if desired, to serve 4
Instructions
- Preheat the oven to 400ºF/205ºC. Arrange two oven racks, one on the bottom and one in the middle.
- Cook the lentils. Bring a medium Dutch oven or saucepan of water to a boil. Season with a few pinches of salt and add the lentils. Reduce heat and simmer for ~ 8 minutes. Taste a lentil—it should be cooked through but with a bite (you don’t want it to get soft). Drain well and transfer to a dish towel to dry out.
- Prep and roast the squash. While the lentils are cooking, slice the squash in half, vertically, then scoop out the seeds (no need to peel). See Note 2. Take a paring knife and make some crosshatch marks in the flesh, but don’t cut all the way through to the skin. Drizzle each half, flesh side up, with some olive oil and rub in. Season the flesh with salt and pepper. Line a rimmed sheet with parchment paper. Place squash flesh side down. Roast on bottom rack for 45 to 55 minutes, or until somewhat browned and fork tender.
- If making the Cashew Cream (see 2nd recipe card), start on that now.
- Prep the lentils. Add the lentils to a second rimmed sheet pan and toss with 1 TBSP olive oil and sprinkle with a few pinches of salt and pepper. Spread out to distribute so there's minimal overlap. Set aside for now.
- Roast the lentils: When the squash has 20 minutes left, add the pan of lentils to the middle oven rack. Roast for 15 minutes. If the lentils have not crisped up, shake the pan to toss and roast for 5 more minutes until crispy but not rock hard.
- Meanwhile, cook the aromatics. Heat 2 TBSP olive oil in the saucepan used earlier over medium-high. Once hot, add the onions and season with a pinch of salt. Cook for about 7 minutes, or until softened and turning color. Add the garlic and cook for another 2 minutes, stirring frequently. Add the Spice Mix and stir for 30 seconds. Pour in 3 cups (720 mL) broth, scraping up any browned bits. Simmer for 5 minutes, then remove from the heat.
- When the squash is done, peel off the skin with your hands. Transfer flesh to a 64 oz / 2L stand blender. See Note 3 if you don't have a blender or if yours is smaller. Pour in the onion-broth mixture, the coconut milk or Cashew Cream if using, 1 teaspoon kosher salt, and 1/2 tsp red wine vinegar (or lemon juice). Remove the center cap and cover with a dish towel to allow steam to vent. Blend until smooth, creamy, and warmed through. If too thick, add more broth or water. Taste, adding salt/pepper or vinegar to taste.
- Pour soup into bowls, top with crispy lentils, and chopped herbs, if using. Drizzle on a bit of good olive oil and sprinkle with a pinch of flaky salt; serve toast alongside the soup.
Notes
- Microwaving butternut squash for 2-3 minutes softens it for easier slicing.
- If blender capacity is limited, blend soup in two batches for a smooth texture.
- Immersion blender can be used directly in pot for a rustic soup if a stand blender is unavailable.
- Use more lentils to extend the soup's volume if desired.
- Roast squash flesh side down on parchment for best caramelization.
Nutrition Information
Show Details
Calories
416kcal
(21%)
Carbohydrates
55g
(18%)
Protein
15g
(30%)
Fat
17g
(26%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
12g
(60%)
Sodium
936mg
(39%)
Potassium
1222mg
(26%)
Fiber
17g
(68%)
Sugar
9g
(18%)
Vitamin A
20377IU
(408%)
Vitamin C
46mg
(51%)
Calcium
145mg
(15%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4with bread
Amount Per Serving
Calories 416 kcal
% Daily Value*
| Calories | 416kcal | 21% |
| Carbohydrates | 55g | 18% |
| Protein | 15g | 30% |
| Fat | 17g | 26% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 12g | 60% |
| Sodium | 936mg | 39% |
| Potassium | 1222mg | 26% |
| Fiber | 17g | 68% |
| Sugar | 9g | 18% |
| Vitamin A | 20377IU | 408% |
| Vitamin C | 46mg | 51% |
| Calcium | 145mg | 15% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
107 reviews
Excellent
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