Hearty Roasted Butternut Squash & Red Lentil Soup

A creamy, flavourful fall soup made with roasted butternut squash, red lentils, and warm seasonal herbs and spices.

The roasted squash adds a subtle sweetness and velvety texture, while red lentils make each bowl filling and satisfying. Packed with plant-based protein and fibre, it’s a nourishing option for lunch or dinner and makes great leftovers for easy meals throughout the week.

Hearty Roasted Butternut Squash & Red Lentil Soup

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Prep Time 15 minutes mins

Cook Time 40 minutes mins

Servings 6 people

Calories 320 kcal

Equipment

• 1 Large baking sheet
• 1 Large pot
• 1 Blender or immersion blender
• Measuring cups
• Measuring spoons

Ingredients

  

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• 6 cups butternut squash peeled and cubed (~900 g)
• 1 tbsp olive oil
• 1 medium yellow onion diced (~150 g)
• 2 medium carrots chopped (~120 g)
• 3 gloves of garlic minced (~10 g)
• 1 1/2 cups dry red lentils rinsed (~300 g)
• 6 cups low-sodium vegetable or chicken broth
• 1 tsp dried thyme
• 1/2 tsp dried sage
• 1/2 tsp smoked paprika
• 1/2 tsp salt, or to taste
• 1/4 tsp black pepper
• 1 cup plain 0% Greek yogurt
• 1 tbsp fresh lemon juice
• 2 tbsp pumpkin seeds for garnish (optional)

Instructions

 

• Preheat oven to 425°F. Line a large baking sheet with parchment paper.
• Add the cubed butternut squash to the baking sheet. Drizzle with 2 tsp of the olive oil and toss to coat. Roast for 25–30 minutes, or until tender and lightly browned.
• Meanwhile, heat the remaining 1 tsp olive oil in a large pot over medium heat. Add the onion and carrots and cook for 5–6 minutes, until softened.
• Add the garlic, thyme, sage, and smoked paprika. Cook for another 30 seconds, stirring frequently.
• Add the red lentils and broth. Bring to a boil, then reduce the heat and simmer uncovered for 15–20 minutes, or until the lentils and carrots are tender.
• Add the roasted butternut squash to the pot. Using an immersion blender, blend until smooth and creamy. Alternatively, carefully transfer the soup to a blender in batches.
• Allow the soup to cool slightly, then stir in the Greek yogurt and lemon juice. Season with salt and pepper to taste. If the soup is thicker than desired, add a little extra broth or water.
• Divide between bowls and garnish with pumpkin seeds or an extra spoonful of Greek yogurt, if desired (NOT IN CURRENT MACRO CALCULATIONS).

Notes

Store in an airtight container in the refrigerator for up to 4 days. The soup will thicken as it sits, so simply add a splash of broth or water when reheating.

For extra protein, top each bowl with additional Greek yogurt or serve alongside chicken, turkey, or a protein-rich sandwich.

For a dairy-free version, omit the Greek yogurt or replace it with an unsweetened dairy-free alternative.

For a little heat, add a pinch of cayenne pepper or red pepper flakes.

Nutrition

Calories: 320kcalCarbohydrates: 53gProtein: 15gFat: 5gFiber: 10g

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