5 from 15 votes
Roasted Butternut Squash and Red Lentil Soup
This soup pairs roasted butternut squash cubes with red lentils cooked in a spiced vegetable stock base, enriched by cumin, paprika, and red chile flakes. The roasting adds a caramelized sweetness that complements the earthy lentils. After blending to a smooth consistency, it’s finished with fresh parsley, pepitas, and yogurt for added texture and creaminess, making a comforting and nutrient-dense soup.
Prep Time
10 mins
Total Time
1 hr 10 mins
Servings:
6
servings
Calories:
2078 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 5 tablespoons olive oil divided, extra
- 1 small butternut squash about 2 pounds, peeled, seeded and chopped into small cubes
- salt to taste
- black pepper to taste
- 4 cloves garlic finely chopped
- 2 carrot finely chopped, medium
- 1 white onion finely chopped, medium
- 1 teaspoon cumin ground
- ½ teaspoon red chile flakes crushed
- ½ teaspoon paprika
- 6 cups vegetable stock
- 1 cup red lentils
Toppings:
- parsley chopped
- Pepitas
- Greek yogurt
Instructions
- 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.
Cup of Yum
Nutrition Information
Calories
207.8kcal
(10%)
Carbohydrates
23.1g
(8%)
Protein
4.4g
(9%)
Fat
12.1g
(19%)
Polyunsaturated Fat
0g
(0%)
Monounsaturated Fat
0g
(0%)
Trans Fat
0g
(0%)
Cholesterol
0mg
(0%)
Sodium
159.9mg
(7%)
Potassium
478mg
(10%)
Fiber
7.2g
(29%)
Sugar
6.1g
(12%)
Vitamin A
0IU
(0%)
Vitamin C
0mg
(0%)
Calcium
0mg
(0%)
Iron
0mg
(0%)
Nutrition Facts
Serving: 6 servings
Amount Per Serving
Calories 2078
% Daily Value*
| Calories | 207.8kcal | 10% |
| Carbohydrates | 23.1g | 8% |
| Protein | 4.4g | 9% |
| Fat | 12.1g | 19% |
| Polyunsaturated Fat | 0g | 0% |
| Monounsaturated Fat | 0g | 0% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 159.9mg | 7% |
| Potassium | 478mg | 10% |
| Fiber | 7.2g | 29% |
| Sugar | 6.1g | 12% |
| Vitamin A | 0IU | 0% |
| Vitamin C | 0mg | 0% |
| Calcium | 0mg | 0% |
| Iron | 0mg | 0% |
* Percent Daily Values are based on a 2,000 calorie diet.