There's nothing cozier than a bowl of Butternut Squash Lentil Soup on a chilly day. It's hearty, nourishing, and naturally vegan, made with creamy butternut squash, protein-packed lentils, and aromatic spices. This one-pot soup is budget-friendly, easy to make, and perfect for both weeknight dinners and meal prep.
Fall is the season for soups, and this recipe is one you'll come back to again and again. The sweetness of the butternut squash balances beautifully with earthy lentils and warm paprika, creating a dish that's both comforting and full of flavor. Plus, it's packed with nutrients and fiber, making it a feel-good meal for the whole family.
This recipe is kind of a mash up between our Italian Lentil Soup and vegan Butternut Squash Soup recipe. It pairs well with crusty No Knead Bread or a crisp Pomegranate Pear Salad with Walnuts.
Why You'll Love This Recipe
- Hearty and filling. With lentils and squash, this flavorful soup is protein-rich and packed with fiber, keeping you full and satisfied.
- Naturally vegan and gluten-free. Made with wholesome ingredients and no dairy or gluten, this lentil butternut squash soup is a plant-based meal everyone can enjoy.
- Easy one-pot recipe. Everything comes together in one stockpot (or slow cooker/Instant Pot), which means less mess and easy cleanup.
- Perfect for meal prep. This soup stores and reheats beautifully, so you can make a big batch and enjoy it all week long.
Freeze leftovers for a rainy day and you'll thank yourself later.
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Ingredients and Substitutions
To make this delicious and easy Butternut Squash Lentil Soup, you will need the following ingredients (see recipe card below for quantities):
- brown lentils - Affordable and hearty, they cook quickly and break down just enough to add body to the soup. Other types of lentils work too. Green lentils hold their shape more while red lentils will cook faster and give a creamier texture.
- extra virgin olive oil - Adds richness and helps sauté the aromatics. Avocado oil or canola oil can be substituted. You can also swap with coconut oil for a slightly sweeter, nutty flavor that pairs beautifully with squash.
- onion - Use a medium yellow onion for sweetness and depth. White onion or shallots are also good alternatives.
- garlic - Fresh garlic adds bold flavor. You can also substitute with ½ teaspoon garlic powder.
- carrots - Add natural sweetness and extra nutrients. You can also use parsnips for a similar effect.
- butternut squash - Sweet and nutty, it's the star ingredient. Peel and cube into ½-inch pieces for faster cooking. You can substitute with kabocha, acorn, or pumpkin.
- paprika - Adds a mild smoky depth. Smoked paprika or cayenne can be used for extra flavor.
- Italian seasoning - A blend of dried herbs that complements the sweetness of the squash. Use thyme, oregano, or rosemary if you don't have the mix.
- tomato paste - Concentrated tomato flavor balances the soup and enhances the broth. If needed, use a splash of canned tomatoes instead.
- vegetable broth - Provides the base flavor. Use low-sodium broth to control seasoning, or substitute with chicken broth or beef broth if not strictly vegetarian.
- salt and pepper - Season to taste.
- cilantro - Fresh and bright as a garnish. Parsley can be swapped if preferred.
Equipment
You'll also need measuring cups and spoons, a large stockpot or Dutch oven, a sharp knife and cutting board, an immersion blender (or countertop blender), a wooden spoon, and a ladle for serving.
Instructions
- Prepare the lentils. Add lentils to a large bowl, sort out any debris, and rinse well. Cover with boiling water and let sit for 10 minutes to soften slightly. Rinse and drain again and set aside. (Note: lentils do not require soaking, but this will speed up cooking).
- Sauté the vegetables. In a large stockpot, heat olive oil over medium-high heat until hot, about 2 minutes. Add onion, garlic, carrots, and butternut squash. Sauté for 2-3 minutes until fragrant.
- Add seasonings. Stir in paprika, Italian seasoning, and tomato paste. Mix until vegetables are evenly coated.
- Add lentils and broth. Pour in lentils and vegetable broth, stir well, and bring to a boil. Reduce heat to low and simmer, uncovered, for 25 minutes or until lentils and squash are soft, stirring occasionally. Add more broth if needed.
- Puree the soup. Remove from heat and puree the soup with an immersion blender (all or half, depending on texture preference). Alternatively, transfer in batches to a blender. Adjust consistency as needed: if the soup is too watery, place the pot of pureed soup back on the stove and simmer uncovered over medium-low heat until desired consistency is reached, stirring occasionally. If the soup is too thick, add in some stock or water to thin it out.
- Season and serve. Stir in salt and pepper to taste. Garnish with fresh cilantro and serve warm.
Slow Cooker Instructions
Add all ingredients (except cilantro) to the slow cooker and stir well. Slow cook on low for 6-8 hours or on high for 3-4 hours until lentils and squash are tender. Use an immersion blender to puree the soup directly in the slow cooker to your desired consistency. Season with salt and pepper, garnish with cilantro, and serve.
Instant Pot Instructions
Set the Instant Pot to sauté mode and heat olive oil. Add onion, garlic, carrots, and butternut squash and sauté for 2-3 minutes. Stir in paprika, Italian seasoning, and tomato paste. Add lentils and broth, then close and seal the lid. Cook on High Pressure for 12 minutes, then allow a 10-minute natural release before venting. Use an immersion blender to puree the soup, season, and serve.
Expert Tip: Pre-rinse Lentils
While lentils don't require soaking like beans, rinsing and giving them a short soak in hot water speeds up cooking and improves texture. This step also removes dust or small debris, ensuring a cleaner-tasting soup.
More Tips and Tricks
- Cut squash evenly. Cube the butternut squash into ½-inch pieces so it cooks through at the same time as the lentils.
- Season in layers. Add paprika, Italian seasoning, and tomato paste early to infuse the soup with flavor as it simmers.
- Puree to your liking. Use an immersion blender for a smooth soup, or leave some chunks for texture. You can also puree half for the best of both worlds.
- Adjust consistency. If too thick, add more broth or water. If too thin, simmer uncovered to reduce.
- Garnish well. Fresh herbs, a swirl of coconut milk, or crunchy croutons can turn a simple bowl into something restaurant-worthy.
Recipe Variations
- Curried lentil soup. Add 2 teaspoons curry powder and a pinch of turmeric for bold Indian-inspired flavors.
- Swap with red lentils. Use red lentils instead of brown for a creamier soup that cooks in about 15 minutes. Adjust simmering time as needed.
- Make it spicy. Add ½ teaspoon chili flakes, cayenne pepper, or a dash of hot sauce for extra heat that balances the sweetness of the squash.
- Add grains. Stir in ½ cup quinoa, bulgur, or rice during the last 15 minutes of cooking to bulk it up.
- Coconut version. Add 1 cup coconut milk or light coconut milk for a creamier, richer soup.
- Roast the squash. Roast the butternut squash cubes first at 400°F for 25 minutes, then add to the soup for deeper flavor. See our Roasted Butternut Squash.
- Add extra veggies. Bulk up the soup by stirring in chopped celery, fresh spinach, or even sweet potato cubes along with the squash. These add nutrients, texture, and a pop of color, making the soup even heartier.
Storage
How to Store
Store in an airtight container in the refrigerator for up to 5 days.
How to Reheat
Warm on the stovetop over medium heat or in the microwave, stirring occasionally. Add a splash of broth or water if it thickens too much.
How to Freeze
Freeze cooled soup in freezer-safe containers or bags for up to 3 months. Thaw overnight in the fridge before reheating.
How to Serve
This butternut squash lentil soup is hearty enough on its own, but even better with a slice of crusty bread or a light side salad. Serve it as a starter for a fall dinner party, pack it into thermoses for a healthy lunch, or pair it with roasted veggies for a filling, plant-based dinner.
These are my favorite dishes to serve with this lentil and butternut squash soup:
Side Dishes for Soup
Looking for the perfect accompaniments to your favorite soups? Explore our collection of soup side dishes, including crusty breads, fresh salads, savory crackers, and hearty sandwiches that complement and elevate any bowl of soup.
FAQ
Yes, and that's exactly what this recipe does! The sweetness of the squash balances the earthy lentils perfectly.
Boost flavor with curry powder, cumin, or smoked paprika. Stir in coconut milk for creaminess, or roasted garlic for depth. Fresh herbs like thyme, sage, or rosemary also pair beautifully. For spice lovers, a pinch of cayenne or red pepper flakes balances the squash's sweetness without overpowering the soup.
Add lentils along with the broth so they cook evenly with the butternut squash. Rinse them first to remove dust and speed up cooking. Brown lentils are best here since they soften without completely breaking down, but if using red lentils, add them later to avoid mushiness and maintain a creamy yet hearty consistency.
For creaminess, puree all or most of the soup with an immersion blender. Stir in coconut milk, cream (if not vegan), or yogurt for richness. Roasting the squash before adding it to the soup also deepens flavor and thickens texture. These small tweaks make the soup velvety while keeping it nourishing and satisfying.
Quinoa, rice, couscous, and bulgur all work well in butternut squash soup. Cook grains separately and ladle the soup over, or stir directly into the pot during the last 15 minutes for a heartier texture. These grains add protein, chew, and bulk.
Yes, but they'll cook much faster (about 15 minutes) and break down more, creating a creamier soup.
Pair butternut squash soup with crusty bread, homemade croutons, or grilled cheese for dipping. As a main, it complements roasted chicken, baked salmon, or pork. For a vegetarian meal, serve with a grain salad or roasted vegetables. A crisp side salad with apples or pears also balances the richness and makes the meal feel complete.
Yes, as written this butternut squash lentil soup is naturally vegan and gluten-free, making it suitable for most diets.
Absolutely! This soup can be made 1-2 days ahead and stored in the refrigerator. The flavors actually develop more as it sits. Just reheat gently on the stovetop and add a splash of broth to loosen if needed. Serve with festive garnishes like toasted pumpkin seeds or a swirl of cream for a holiday touch.
Yes! Cool the soup completely, portion into freezer-safe containers, and freeze for up to 3 months. Thaw overnight in the fridge, then reheat on the stove with extra broth or water if it's too thick. Freezing makes this recipe perfect for cozy winter nights when you want a warm, homemade dinner without the effort.
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Recipe
Butternut Squash Lentil Soup
- Total Time: 45 minutes
- Yield: 4-6 servings
- Diet: Vegan
Description
Enjoy a cozy bowl of butternut squash lentil soup, packed with protein, fiber, and nutrients. This hearty recipe makes the ultimate plant-based meal.
Ingredients
- 1 cup brown lentils, dry
- 2 tablespoons extra virgin olive oil
- 1 medium onion, diced
- 2 cloves garlic, finely chopped
- 2 medium carrots, diced
- 3 cups butternut squash, cut into ½ inch cubes
- ½ teaspoon paprika
- ½ teaspoon Italian seasoning
- 2 tablespoons tomato paste
- 5 cups vegetable broth
- salt and pepper (to taste)
- fresh cilantro, chopped (for garnish)
Instructions
- Add lentils to a large bowl, sort out any debris, and rinse well. Cover with boiling water and let sit for 10 minutes to soften slightly. Rinse and drain again and set aside. (Note: lentils do not require soaking, but this will speed up cooking).
- In a large stockpot, heat olive oil over medium-high heat until hot, about 2 minutes. Add onion, garlic, carrots, and butternut squash. Sauté for 2-3 minutes until fragrant.
- Stir in paprika, Italian seasoning, and tomato paste. Mix until vegetables are evenly coated.
- Pour in lentils and vegetable broth, stir well, and bring to a boil. Reduce heat to low and simmer, uncovered, for 25 minutes or until lentils and squash are soft, stirring occasionally. Add more broth if needed.
- Remove from heat and puree the soup with an immersion blender (all or half, depending on texture preference). Alternatively, transfer in batches to a blender. Adjust consistency as needed: if the soup is too watery, place the pot of pureed soup back on the stove and simmer uncovered over medium-low heat until desired consistency is reached, stirring occasionally. If the soup is too thick, add in some stock or water to thin it out.
- Stir in salt and pepper to taste. Garnish with fresh cilantro and serve warm.
Notes
Slow cooker instructions: Add all ingredients (except cilantro) to the slow cooker and stir well. Cook on low for 6-8 hours or on high for 3-4 hours until lentils and squash are tender. Use an immersion blender to puree the soup directly in the slow cooker to your desired consistency. Season with salt and pepper, garnish with cilantro, and serve.
Instant pot instructions: Set the Instant Pot to sauté mode and heat olive oil. Add onion, garlic, carrots, and butternut squash and sauté for 2-3 minutes. Stir in paprika, Italian seasoning, and tomato paste. Add lentils and broth, then close and seal the lid. Cook on High Pressure for 12 minutes, then allow a 10-minute natural release before venting. Use an immersion blender to puree the soup, season, and serve.
How to store: Store in an airtight container in the refrigerator for up to 5 days.
How to reheat: Warm on the stovetop over medium heat or in the microwave, stirring occasionally. Add a splash of broth or water if it thickens too much.
How to freeze: Freeze cooled soup in freezer-safe containers or bags for up to 3 months. Thaw overnight in the fridge before reheating.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
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