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Home » Recipes » Soup

Butternut Squash Lentil Soup

Published: Jan 13, 2023 by Melissa

Jump to Recipe Print Recipe

Hearty and comforting, this Butternut Squash Lentil Soup is made in one pot with whole foods so its simple and healthy. Great for busy nights!

Butternut Squash Lentil Soup in a bowl.

Soup season is here and this Butternut Squash Lentil Soup is perfectly comforting on these chilly nights. This soup is healthy and nutritious with tons of flavor and textures that make it so delicious.

Try it with these amazing homemade crackers! And if you're looking for more soup deliciousness check out my vegan Broccoli Cheese Soup. So good!

Jump to:
  • Ingredients
  • Instructions
  • Substitutions
  • Variations
  • Equipment
  • Storage
  • Top tip
  • Recipe

Ingredients

This soup is made with simple pantry items you likely have on hand. You can use homemade vegetable broth or store bought.

Overhead shot of Ingredients for Butternut Squash Lentil Soup.
  • butternut squash
  • lentils
  • pinto beans
  • diced tomatoes
  • onion
  • garlic
  • cumin
  • oregano
  • chili powder
  • vegetable broth or stock
  • spinach or kale
  • olive oil
  • salt

See recipe card for quantities.

Instructions

This soup is made in one pot so it's simple and there's not a lot to clean up!

Overhead shot of butternut squash and onions sautéing in a pot.

Heat oil over medium heat. Add onions and squash, sauté for 5-7 minutes until just beginning to soften. Add garlic and spices, sauté for 30 seconds more.

Overhead shot of butternut squash and lentils in a pot.

Add vegetable broth and dried lentils, stir to incorporate. Cover and cook over medium low heat for about 20 minutes until lentils are cooked through.

Overhead shot of beans, tomatoes and butternut squash in a pot.

Add tomatoes, beans and salt. Taste and add more salt, if needed.

Overhead shot of Butternut Squash Lentil Soup in a pot.

Add spinach or kale and simmer for 10 minutes until greens are cooked.

Hint: Many stores sell pre-cubed butternut squash so you can whip up this soup faster and without the hassle of peeling and chopping a whole squash.

Substitutions

  • Butternut Squash - instead of squash, you can use sweet potato
  • Lentils - you can use canned lentils for even faster preparation
  • Pinto Beans - instead of pinto beans, you can use kidney beans

Variations

  • Spicy - add chili pepper flakes while cooking to give this soup some heat
  • Deluxe - serve with crusty bread or crackers

See this cracker recipe on my website!

Equipment

The only equipment needed to make this soup is a large pot.

Storage

Leftover soup should be cooled completely and then stored in an air tight container in the fridge. Good for 2-3 days.

To freeze soup, cool completely and transfer to a container or plastic bag. Place in the freezer until ready to use. To use defrost soup overnight in the fridge and then heat in a microwave safe bowl or on the stove top. Good for up to 1 month in the freezer.

Top tip

To safely cut butternut squash, start by laying the squash on its side on a cutting board. Use a sharp knife to slice about a ½ inch off the top and bottom. Use a good vegetable peeler to peel off skin. Next, with the squash on its side slice in half crosswise in the middle. Then slice each piece in half vertically. Use a spoon to scoop out the seeds and pulp and discard. To cube, lay each piece on cutting board with cut side down and slice lengthwise. Then cut crosswise to make cubes.

If you try this recipe, I'd love to know how it turns out! Leave a comment below or snap a pic and tag it @weelittlevegans on Instagram so I’ll be sure to see it!

Recipe

Butternut Squash Lentil Soup

Melissa
Hearty and comforting, this Butternut Squash Soup is made in one pot with whole foods so its simple and healthy. Great for busy nights!
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 30 minutes mins
Course Main Course
Servings 8 servings

Ingredients
  

  • 2 tablespoon olive oil
  • ½ onion, chopped
  • 1 medium butternut squash, about 2-3 cups cubed
  • 2 garlic cloves, minced
  • 2 tsp ground cumin
  • 2 tsp dried oregano
  • 1 tsp chili powder
  • 5 cups vegetable broth/stock
  • 1 cup dried lentils or canned see note below if using canned lentils
  • 1 can pinto beans, drained and rinsed, about 1 ½ cups
  • 14.5 oz can diced tomatoes
  • ½ tsp salt + more to taste
  • 3-4 cups kale or spinach
  • crusty bread or crackers optional

Instructions
 

  • Heat oil over medium heat. Add onions and butternut squash, sauté for 5-7 minutes until just beginning to soften.
    2 tablespoon olive oil, ½ onion, chopped, 1 medium butternut squash, about 2-3 cups cubed
  • Add garlic and spices, sauté for 30 seconds more. 
    2 garlic cloves, minced, 2 teaspoon ground cumin, 2 teaspoon dried oregano, 1 teaspoon chili powder
  • Add vegetable broth and dried lentils, stir to incorporate. Cover and cook over medium low heat for about 20 minutes until lentils are cooked through. 
    5 cups vegetable broth/stock, 1 cup dried lentils or canned
  • Add tomatoes, beans and salt. Taste and add more salt, if needed. 
    1 can pinto beans, drained and rinsed, about 1 ½ cups, 14.5 oz can diced tomatoes, ½ teaspoon salt + more to taste
  • Add spinach or kale and simmer for 10 minutes until greens are cooked. 
    3-4 cups kale or spinach
  • Serve hot with crusty bread or crackers.
    crusty bread or crackers

Notes

If you use canned lentils, there's no need to cook them so cook butternut squash until tender before adding. Then continue to step 4.
Keyword gluten free, vegan
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Hi, I'm Melissa!

Longtime vegan and mom of four little vegans. I share simple recipes our family loves and my tips for raising healthy, happy vegan kids.

About me

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