Pin The first time I made this soup, it was a rainy Tuesday and I had a squash sitting on my counter that I'd bought on impulse at the farmers market. My tiny apartment smelled incredible as the spices hit the hot oil, something about cumin and cinnamon together that feels like coming home. I've since made it for sick friends, dinner parties, and those nights when you need something that hugs you from the inside out.
Last winter, my neighbor came over unexpectedly while this was simmering. She ended up staying for two hours, bowl in hand, talking about her grandmother's soups. There's something about a pot of soup on the stove that makes people linger, makes the kitchen feel like the heart of everything again.
Ingredients
- Butternut squash: Roasting first concentrates the natural sugars and gives the soup depth that boiling alone never achieves
- Red lentils: They break down beautifully and thicken the broth without needing any cream
- Carrots and onion: The foundation that builds savory sweetness beneath the spices
- Garlic: Freshly minced makes all the difference here
- Vegetable broth: Use a good quality one since it's the main liquid
- Cumin and coriander: These earthy spices ground the soup
- Turmeric: Adds color and that subtle warmth
- Cinnamon: Just a hint brings everything together
- Smoked paprika: My secret ingredient for layers of flavor
- Olive oil: For roasting and sautéing
- Lemon juice: Brightens the whole bowl at the end
- Fresh herbs: Cilantro or parsley add a pop of freshness
Instructions
- Roast the squash:
- Preheat your oven to 400°F and line a baking sheet. Toss the cubed squash with one tablespoon olive oil, salt, and pepper until coated. Spread in a single layer and roast for 25 to 30 minutes until golden and tender.
- Build the base:
- While the squash roasts, heat the remaining oil in a large pot over medium heat. Add onion and carrots, sautéing for about 5 minutes until softened. Add garlic and cook for just 1 minute more until fragrant.
- Wake up the spices:
- Stir in cumin, coriander, turmeric, cinnamon, and smoked paprika. Cook for 30 seconds, stirring constantly, until the spices become fragrant.
- Simmer together:
- Add roasted squash, lentils, broth, and water to the pot. Bring to a boil, then reduce heat and simmer uncovered for 20 minutes until lentils are completely soft.
- Blend until smooth:
- Remove from heat and use an immersion blender to puree until silky. If using a standard blender, cool slightly and blend in batches, being careful with hot liquid.
- Finish with brightness:
- Stir in lemon juice and taste. Add more salt or pepper if needed. Ladle into bowls and top with fresh herbs.
Pin This recipe became my go-to when my sister was recovering from surgery. She said every spoonful felt like medicine, the kind that comes from love and turmeric and time spent stirring a pot.
Making It Your Own
I've discovered that adding coconut milk before blending creates a creamy texture that feels indulgent. Fresh ginger with the garlic adds a zesty warmth, especially nice on cold days.
Serving Suggestions
Crusty gluten-free bread for dipping is non-negotiable in my house. A dollop of coconut yogurt or regular yogurt on top adds tang and creaminess. Sometimes I'll toast pumpkin seeds for crunch.
Storage and Meal Prep
This soup keeps beautifully in the refrigerator for up to 5 days and actually tastes better the next day as flavors meld. It freezes well too, perfect for those weeks when cooking feels like too much.
- Freeze in individual portions for quick lunches
- Reheat slowly over medium heat, adding water as needed
- The texture changes slightly after freezing but flavor remains
Pin There's nothing quite like a bowl of this soup when the world feels overwhelming. Simple, nourishing, and deeply satisfying.
Recipe Q&A
- → Can I make this soup ahead of time?
Yes, this soup actually tastes better the next day as flavors meld. Store in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months. Reheat gently on the stovetop, adding a splash of water or broth if needed.
- → Is red lentil soup good for digestion?
Absolutely. Red lentils are easier to digest than other legumes and combined with gut-healing vegetables like squash and carrots, plus anti-inflammatory spices like turmeric and ginger, this soup supports digestive health while being gentle on the stomach.
- → Can I substitute the red lentils?
Yellow lentils work perfectly as a substitute and cook similarly to red lentils. Green or brown lentils will hold their shape better and result in a chunkier texture rather than the smooth, creamy consistency. Adjust cooking time accordingly as these take longer to soften.
- → How do I get the smoothest texture?
Roasting the squash first caramelizes the natural sugars and softens it thoroughly before blending. Using an immersion blender directly in the pot makes pureeing easy. For an ultra-smooth result, pass the soup through a fine-mesh sieve after blending, though this step is optional.
- → What can I serve with this soup?
Crusty gluten-free bread, naan, or crackers make perfect accompaniments for dipping. A simple green salad with citrus vinaigrette complements the rich flavors. For added protein, top with toasted pumpkin seeds or a dollop of coconut yogurt if you want extra creaminess.
- → Can I add more vegetables?
Certainly. Sweet potatoes, parsnips, or celery root work beautifully in place of or alongside the butternut squash. Spinach or kale can be stirred in during the last 5 minutes of cooking for added nutrition without altering the flavor profile significantly.