Butternut Squash and Lentil Soup

Experience comfort in a bowl with this hearty and warming Butternut Squash and Lentil Soup. This recipe combines the natural sweetness of roasted butternut squash with the earthy protein of red lentils, all brought together by a blend of aromatic spices like cumin, turmeric, and a hint of cinnamon. It is an ideal dish for cool days when you need a nutritious, satisfying meal that is both vegan and gluten-free.

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The process begins by roasting the squash to concentrate its flavor, creating a golden base for the soup. As the lentils simmer with carrots and onions, the kitchen fills with the inviting scent of toasted spices, promising a meal that is as fragrant as it is delicious.

Ingredients

• Vegetables: 1 medium butternut squash (approx. 900 g), 2 medium carrots, 1 large onion, 2 cloves garlic.
• Legumes: 150 g (3/4 cup) red lentils, rinsed.
• Spices: 1 tsp ground cumin, 1/2 tsp ground coriander, 1/2 tsp ground turmeric, 1/4 tsp ground cinnamon, 1/4 tsp chili flakes (optional), salt and black pepper.
• Liquids & Oils: 2 tbsp olive oil, 1.2 liters (5 cups) vegetable broth.
• Finishing: Juice of 1/2 lemon, fresh cilantro or parsley for garnish.

Instructions

Step 1: Roast the Squash

Preheat your oven to 200°C (400°F). Toss the cubed butternut squash with 1 tbsp olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25 minutes until golden and tender.

Step 2: Sauté the Base

In a large soup pot, heat the remaining 1 tbsp olive oil over medium heat. Add the diced onion and sliced carrots, sautéing for 5 minutes until softened.

Step 3: Bloom the Spices

Stir in the minced garlic, cumin, coriander, turmeric, cinnamon, and chili flakes. Cook for 1 minute until the aromatics are fragrant.

Step 4: Simmer

Add the rinsed lentils, the roasted squash, and the vegetable broth. Bring the mixture to a boil, then reduce the heat and simmer for 15 minutes until the lentils are soft.

Step 5: Blend and Season

Remove from heat and use an immersion blender to blend until smooth (or leave it slightly chunky if preferred). Stir in the lemon juice and adjust salt and pepper to taste.

Step 6: Serve

Ladle the soup into bowls and garnish with a sprinkle of fresh cilantro or parsley.

Zusatztipps für die Zubereitung

To ensure the best texture, always rinse your red lentils thoroughly under cold water before cooking. Using a large soup pot and a sharp chef's knife will make the preparation of the squash and carrots much more efficient. If you do not have an immersion blender, you can carefully transfer the soup to a standard blender in batches.

Varianten und Anpassungen

This recipe is highly adaptable. For an even creamier result, stir in a splash of coconut milk just before blending. If you prefer more heat, feel free to increase the chili flakes. You can also substitute the red lentils with yellow split peas, though you will need to increase the simmering time accordingly.

Serviervorschläge

Serve this vibrant golden soup warm, accompanied by a side of crusty bread or toasted naan to soak up every drop. A final squeeze of fresh lemon juice at the table helps to brighten the earthy flavors of the lentils and roasted vegetables.

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With 260 calories and 9 grams of protein per serving, this Butternut Squash and Lentil Soup is a wholesome choice for a light dinner or a satisfying lunch. Enjoy the blend of international spices and the comfort of a home-cooked meal that serves four.

Recipe FAQs

→ Can I make this soup ahead of time?

Yes, this soup stores beautifully in the refrigerator for up to 5 days. The flavors actually deepen over time. You can also freeze it for up to 3 months in airtight containers.

→ Do I have to roast the butternut squash first?

Roasting adds caramelized depth and sweetness, but you can skip it for a quicker version. Simply add raw cubed squash directly to the pot and simmer until tender, about 20-25 minutes.

→ Can I use a different type of lentil?

Red lentils break down quickly and create a creamy texture. Yellow split peas work well but need longer cooking. Brown or green lentils will stay firmer and change the texture significantly.

→ How can I make this soup creamier?

Add a splash of coconut milk, coconut cream, or cashew cream before blending. You can also blend in a tablespoon of tahini or almond butter for extra richness.

→ What can I serve alongside this soup?

Crusty sourdough bread, warm naan, or garlic bread pair wonderfully. For a lighter option, serve with a simple green salad or roasted vegetables.

→ Can I adjust the spice level?

Absolutely. Add more chili flakes or a dash of cayenne for heat. For a milder version, reduce or omit the chili flakes entirely while keeping the warming spices like cumin and cinnamon.