I love butternut squash, it’s one of my favourite vegetables. However, due to my recent pumpkin craze (blame Pinterest), I seem to have let squash season pass me by so far this year. Yes, I did a stuffed squash recipe early autumn. But…it’s nearly winter. And with that chill in the air, I thought a soup would be a great way to bring the squash back. I opted for a butternut squash and lentil soup to add some extra protein and make it a little more filling.
Seasonal Ingredients
If the introduction didn’t make this perfectly clear, butternut squash is my seasonal ingredient today. Butternut squash is in season from September to December in the UK, making it a true autumn vegetable.
Suggested Post: What’s In Season In Autumn
Nutritional Information
This recipe provides 11g of both protein and fibre per serving, as well as 90% of the RDA of vitamin C, and your full daily requirement of vitamin A. It also contains around a quarter of the RDA of iron, thanks to the lentils.
Only 223 calories and 1g of fat per serving. A reminder that some fats are very important and low fat is not always an indicator of health.
Butternut Squash & Red Lentil Soup
I usually opt to roast my squash for a crisp outer layer. As great as that tastes, it’s not the easiest to blend into a soup. So, for today’s recipe I decided to cook everything in the same pan, one pot from start to finish. If you use a hand blender, that one pan would all you’d need for the entire process, so there’s very little clean up necessary. And it’s no hassle to make as a meal prep option for weekday lunches.
This recipe is gluten free, dairy free, soy free, nut free and vegan.
Butternut Squash & Red Lentil Soup
Ingredients
- ½ medium butternut squash chopped into small cubes
- 3 cloves garlic roughly chopped
- 1 red onion roughly chopped
- 1 tbsp tomato puree
- ½ cup red lentils
- 3 cups vegetable stock
- 1 tsp chilli flakes
- Black pepper
- 1 diced red chilli
Instructions
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Heat a large saucepan on a low to medium heat, then add the onion and cook for 3-5 minutes. Add the garlic and cook for a further 2-3 minutes. Now add the butternut squash, diced chilli and tomato paste. Cook for about 5 minutes, stirring regularly.
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Add the lentils and vegetable stock, bring to the boil then reduce to a low simmer. Leave to cook, uncovered, for 20-25 minutes until both the squash and lentils are fully cooked. Add the chilli flakes and black pepper to taste, then blend until smooth.
Serve and enjoy!
Do you have a favourite/ go to cold weather soup?
Until next time,
Sophie
That sounds absolutely perfect right now! Nothing like tasty soup during the cold weather.
Anika | chaptersofmay.com
Butternut squash is one of my favourites vegetables, so this soup sounds like absolute dream x
I tend to go for sweet potato rather than squashes because I never know how to prepare and cook them properly. But actually this one pan method is genius. Also because it’s sooooo freezing out just now, soup is all I can think about eating! Looks yummy, thank you, Sophie! Lisa xx
This sounds delicious!! Soup is definitely one of my go to foods for cold weather-that and warm pie x
Karen| https://thekcomponent.com/
I looove a good soup and this sounds like a proper winter favourite! Anything that includes lentils and chili is approved by me, I will definitely try this out. Thank you for sharing! xx
My favorite soups for winter are cream of potato and cream of mushroom soups.
I like the idea of butternut squash soup with red lentils. I’ve never had red lentils in a butternut squash soup but I am sure I will like it.
I think its time to stack on drinks recipes for the winter and soups can be another one because this season, we need hot stuff to keep us warm.
Honestly I was just telling myself I need to learn to make some vegan soups for me and husbae!! This came in clutch Definitely will try this out
This sounds lovely! Butternut squash is wonderful in soup but I’ve never used lentils before – perhaps I should! Also love that it’s vegan and perfect for autumn.
This sounds so warming! I’ve never been a soup person but this year I’ve resolved myself to force myself into soups. Definitely going to come back to this recipe!
Jas xx
I like Butternut squash soup too, this looks yummy 🙂
Nic | Nic’s Adventures & Bakes
Sounds amazing, would love to give it a try! xx
Yum, this looks so good and perfect for autumn! I love lentils in soup – I don’t really have them any other way though haha!
Hope that your week is going well 🙂
Okay, I’m currently freezing and this soup is looking good! My favourite soup is a home made pumpkin based soup with dumplings.
I LOVE butternut squash! I actually have one I’ve been wondering what I’d do with after subjecting my non-squash loving family to some of it roasted with other veggies. I might have to make some soup tomorrow! Thank you for the recipe! Pinned for later use!
This looks so delicious. I must say that I don’t think I ever tried butternut squash. This recipe looks quite easy to make so I’ll definitely bookmark it for later. Thank you for sharing. x
Antonia || Sweet Passions
We love butternut squash in this house. Thanks for another great recepie
This is something that will make these cold nights so much warm and tasty 😛
xx
I love a good soup and this sounds the perfect warmer in this cold weather, I hope you have more soup recipes for us! Sarah
That is delicious. Put it on my list to try out this weekend
I’m loving adding all these vegetarian options to my diet.
YUMMMM. I’ve been trying to introduce more vegan meals into my diet and this one sounds so yummy but still filling. I can’t wait to try it out!
I’m gonna try and make this tomorrow, I’ll let you know how it goes! Also will have to attempt blending this in a nutribullet, not sure if that’s the best idea, but we shall see hahaha…
Sounds and looks so good! Thanks for sharing!
Carina | https://carinazz.blogspot.com/
Sophie you read my mind because I was just researching butternut squash soup recipes to make in our pressure cooker xl! How delightful you ready mind again because I’m in the process of increasing my protein intake too! I like the idea of lentils for a hearty meal, great recipe . I’m skipping the can soup this time
Natonya | https://justnatonya.wordpress.com
My favourite soup of all time is butternut squash soup, I’ve done the same as you though and stopped eating it as much and instead have made so many pumpkin recipes recently – although before this month I had barely eaten anything with pumpkin in.
Chloe xx
http://www.chloechats.com
I made carrot soup this week and now I want to make even more soup x
Nothing better than warm soup at this time of year! This one looks lovely – although I can’t actually recall what butternut squash tastes like haha! x
You can’t beat soup in this weather, I’ve been reaching for it loads at lunchtime. This is getting added to my list to try! x
Tiffany x http://www.foodandotherloves.co.uk
Love butternut squash, definitely need some of this :)))) x
This sounds perfect for a chilly day like today! x