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Hey there, soup lovers!
Looking for a cozy recipe to warm you up? I’ve got just the thing!
Today, I’m sharing my favorite butternut squash lentil soup.
It’s creamy, hearty, and packed with flavor. Plus, it’s super healthy!
This soup is perfect for chilly days or when you just need a big hug in a bowl.
Let’s dive into this deliciousness!
Possible Ingredient Alternatives
Butternut squash can be replaced with sweet potatoes or pumpkin for a similar creamy texture and sweet flavor. These alternatives offer comparable nutritional benefits and cook in a similar timeframe. Adjust cooking time slightly if needed, as sweet potatoes may cook faster than butternut squash. Red lentils can be substituted with yellow lentils or split peas, maintaining the protein content and thickening properties of the soup. Cook time may vary slightly, so monitor for desired consistency. Greek yogurt can be swapped with coconut cream or cashew cream for a dairy-free option. These alternatives provide a creamy texture and richness to the soup. Use slightly less coconut or cashew cream, as they are often thicker than Greek yogurt. For a tangier flavor, add a squeeze of lemon juice to the dairy-free alternatives.
Preparation Time | 10-15 minutes |
Cooking Time | 30-35 minutes |
Total Time | 40-50 minutes |
Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 800-900
- Protein: 40-50 g
- Fat: 25-30 g
- Carbohydrates: 100-110 g
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 cup chopped red onion
- 2 teaspoons minced garlic
- 4 cups cubed butternut squash, peeled
- 2 teaspoons cumin powder
- 2 teaspoons smoked paprika
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- Salt and freshly cracked black pepper to taste
- 1 cup red lentils, dried
- 4 1/2 cups reduced sodium veggie broth
- 3/4 cup plain greek yogurt (any fat percentage)
- Toppings: smoked almonds, chopped cilantro, additional greek yogurt, and smoked paprika
Step 1: Sauté the Aromatics
In a large pot over medium heat, add olive oil.
Once the oil is hot, add in the chopped onion and sauté until soft, about 3 minutes.
Then, add the minced garlic and sauté for another 30 seconds until fragrant.
Step 2: Cook the Vegetables and Spices
Add the butternut squash cubes, cumin, smoked paprika, coriander, turmeric, kosher salt, and black pepper to the pot.
Stir everything together, allowing the spices to coat the squash.
Sauté for another minute to let the flavors meld.
Step 3: Simmer the Soup
Add the red lentils and vegetable broth to the pot and stir well.
Increase the heat to bring the mixture to a boil.
Once boiling, reduce the heat to a simmer and let it cook for about 25 minutes, or until the squash and lentils are tender.
Step 4: Blend the Soup
Carefully transfer the hot soup to a blender and purée until smooth.
If your blender is not large enough to hold all of the soup at once, blend it in batches.
Ensure not to overfill the blender with hot soup to prevent the lid from coming off.
Step 5: Add Greek Yogurt
Once the soup is puréed, add Greek yogurt to the blender.
Blend again until the yogurt is incorporated and the soup is smooth and creamy.
This will give the soup a rich and velvety texture.
Step 6: Serve and Garnish
Pour the soup into bowls and garnish with chopped smoked almonds, fresh cilantro leaves, a drizzle of Greek yogurt, and an extra sprinkle of smoked paprika for a pop of color and added flavor.
Serve hot and enjoy!