One-Pot Butternut Squash and Red Lentil Soup
A creamy, comforting soup without any dairy! Butternut squash and red lentils are simmered together with warming spices like cumin and turmeric. It’s perfect for family dinners or meal prep.
Ingredients
- 1 tbsp olive oil (optional) you can sauté with water
- 3 cups butternut squash peeled and diced
- 1 cup red lentils rinsed
- 1 medium onion chopped
- 3 cloves garlic minced
- 4 cups vegetable broth
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1/2 tsp paprika
- 1/2 cup coconut milk optional for extra creaminess
- Salt and pepper to taste
Instructions
- In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent. Add the minced garlic and cook for an additional 1-2 minutes, stirring frequently until fragrant.
- Stir in the ground cumin, turmeric, and paprika, cooking for another minute to toast the spices and enhance their flavors.
- Add the diced butternut squash and rinsed red lentils to the pot. Pour in the vegetable broth and bring the mixture to a boil.
- Once boiling, reduce the heat to low and cover the pot. Simmer for about 20-25 minutes, or until the butternut squash and lentils are tender.
- If you prefer a creamy texture, use an immersion blender to blend the soup until smooth. Alternatively, you can transfer it in batches to a countertop blender. If blending, be careful with the hot liquid.
- Stir in the coconut milk (if using) and mix until well combined. Season with salt and pepper to taste.
- Ladle the soup into bowls and garnish with fresh herbs, such as cilantro, parsley or sprouts if desired. Enjoy warm!
Notes
Store leftover soup in an airtight container in the refrigerator for up to 4 days.
This soup freezes well. Cool it completely before transferring to a freezer-safe container or zip-top bag. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
Reheat the soup gently on the stovetop over medium-low heat, or in the microwave in short bursts, until thoroughly warmed. The soup will thicken as it cools, so you may want to add a bit of water or broth to reach your desired consistency. For a curry-like experience, serve over cooked rice.
Nutrition
Calories: 218kcalCarbohydrates: 32gProtein: 9gFat: 7gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 1023mgPotassium: 635mgFiber: 11gSugar: 5gVitamin A: 7873IUVitamin C: 19mgCalcium: 67mgIron: 4mg
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