I’m sharing my quick red lentil soup recipe that pairs roasted butternut squash with red lentils and a handful of pantry staples to create a gluten-free, oil-free, low-fat meal in under 40 minutes.

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I keep coming back to this Vegan Butternut Squash Lentil Soup because it somehow hits every note without any drama. Sweet butternut squash and earthy red lentils combine into a silky bowl that surprises you, not in a flashy way but in a quiet don’t-quit-on-it kind of way.

I even call it Red Lentil Squash Soup when I’m short on words, though sometimes it drifts closer to a Healing Curry Butternut Squash Lentil Soup in my imagination. Friends always ask what makes it special, and honestly I think that mystery is part of the fun, you wanna try it and then wonder why you waited.

Ingredients

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Butternut squash: sweet and creamy, it’s packed with beta carotene and fiber, gives body
Red lentils: quick cooking protein, rich in iron and fiber, makes soup hearty
Yellow onion: builds savory depth, natural sweetness when caramelized, adds umami
Garlic: punchy aromatics, antibacterial perks, subtle sweetness once cooked, great flavor
Carrots and celery: classic mirepoix, adds sweetness and aromatic backbone, extra nutrients
Spices: cumin curry smoked paprika turmeric bring warmth, smoky and earthy notes
Vegetable broth: light savory liquid, low sodium keeps sodium in check, layers flavor
Lemon juice or vinegar: brightens and balances richness, adds subtle tang that lifts bowl

Ingredient Quantities

1 medium butternut squash (about 2 to 3 lb / 900 g to 1.4 kg), yields roughly 4 cups cubed

1 cup red lentils (about 200 g)

1 large yellow onion (about 300 g)

3 garlic cloves

2 medium carrots (about 120 g)

2 celery stalks

4 to 5 cups low sodium vegetable broth (1 to 1.25 L)

1 teaspoon ground cumin

1 teaspoon curry powder

1 teaspoon smoked paprika

1/2 teaspoon ground turmeric

1 bay leaf

1 to 1 1/2 teaspoons salt

1/2 teaspoon black pepper

1 tablespoon lemon juice or apple cider vinegar

2 tablespoons nutritional yeast (optional)

Fresh cilantro or parsley for garnish (optional)

How to Make this

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1. Prep everything first: peel and seed the butternut squash and cut into roughly 1 inch cubes (about 4 cups), dice the onion, mince the garlic, chop the carrots and celery, and rinse the red lentils under cold water. Pro tip: microwave the squash for 60 to 90 seconds to soften the skin a bit before peeling if it’s tough, and put a damp towel under your cutting board so it doesn’t slide.

2. In a large pot heat about 1/4 cup of the vegetable broth over medium heat, add the onion, garlic, carrots and celery and sweat them 5 to 7 minutes until soft, scraping up any browned bits with your spoon. This keeps it oil free but still flavorful.

3. Add the ground cumin, curry powder, smoked paprika, turmeric and the bay leaf to the softened veggies and stir 30 to 60 seconds until fragrant. Toasting the spices like this brings out a lot more flavor.

4. Pour in the cubed squash, the rinsed red lentils and 4 cups of the low sodium vegetable broth. Bring to a boil, then lower heat to a simmer.

5. Simmer uncovered 15 to 20 minutes until the lentils and squash are very tender and starting to fall apart. If it looks too thick add up to 1 more cup of broth to reach your desired consistency.

6. Remove and discard the bay leaf. Use an immersion blender to purée the soup right in the pot until smooth or mostly smooth. If you don’t have one, let the soup cool a bit and blend in batches in a regular blender but only fill it half way and vent the lid slightly so it doesn’t explode.

7. Stir in the lemon juice or apple cider vinegar, the nutritional yeast if using, and start with 1 teaspoon salt plus 1/2 teaspoon black pepper, taste and adjust to your liking (you can add up to 1 1/2 teaspoons salt total). The acid brightens the whole soup so don’t skip it.

8. Reheat gently 1 to 2 minutes after seasoning so everything melds together. If it thickened too much while standing, thin with a splash of broth or water.

9. Serve hot garnished with chopped fresh cilantro or parsley. Leftovers keep well in the fridge 3 to 4 days and the flavors actually get better the next day.

Equipment Needed

1. Cutting board (put a damp towel under it so it won’t slide)
2. Chef’s knife (or a sharp large knife for peeling and cubing squash)
3. Vegetable peeler
4. Large heavy-bottomed pot, about 6 to 8 quarts
5. Wooden spoon or silicone spatula for stirring
6. Measuring cups and spoons
7. Immersion blender, or a countertop blender (work in small batches and vent the lid)
8. Fine mesh sieve or colander to rinse the red lentils

FAQ

How long does this soup take to make? Prep is about 15 to 20 minutes, then simmer 20 to 25 minutes until the squash and red lentils are soft, so plan on 35 to 45 minutes total. If you like a smoother soup add 5 minutes to blend.

Can I use brown or green lentils instead of red? You can, but they hold their shape and need longer cooking time and more liquid. For a creamy texture stick with red lentils, or if using brown/green cook them separately first or add 10 to 20 extra minutes and a bit more broth.

Can I make this in a slow cooker or Instant Pot? Yep. Slow cooker: sauté the onions and spices first, then add everything and cook 4 to 6 hours on low. Instant Pot: sauté in pot, add ingredients, cook high pressure 8 minutes, then natural release 10 minutes. Both work great, but texture may vary slightly.

My soup is too thin or too thick what do I do? Too thin: simmer uncovered until it reduces or blend in some cooked squash or a handful of cooked rice to thicken. Too thick: stir in warm broth or water a little at a time until you reach the consistency you want.

How should I store leftovers and can I freeze it? Store in the fridge for 4 to 5 days in an airtight container. Freeze up to 3 months. Thaw overnight in the fridge and reheat gently, you might need to add a splash of broth because lentils soak up liquid.

How can I change the flavor or heat level? Want more warmth add extra curry powder or a pinch of cayenne. For smokiness increase smoked paprika. Brighten it up at the end with the lemon juice or vinegar, dont skip that step, it lifts the whole bowl. Nutritional yeast adds a savory, cheesy note if you like that.

Vegan Butternut Squash Lentil Soup Recipe Substitutions and Variations

Butternut squash → Sweet potato or pumpkin. Same sweet, creamy texture; use equal volume, peel and cube the same way, might cook a little faster for sweet potato so check doneness a bit earlier.
Red lentils → Brown or green lentils. These hold their shape and give more bite, but need about 10 to 15 more minutes cooking and possibly a splash more broth.
Vegetable broth → Water plus miso or a splash of soy sauce. Miso (1 tsp to 1 tbsp, dissolved) adds that savory, umami depth if you dont have broth.
Nutritional yeast → 1 tsp miso or 1 tbsp tahini for richness. Both add savory, cheesy or creamy notes if you skip the nutritional yeast.

Pro Tips

1) Roast some or all of the squash instead of simmering it, it adds way more sweetness and depth. Cut the squash in half, roast cut-side down at 400 F for 30 to 40 minutes until very soft, then scoop the flesh out. Save the seeds, toast them with a little salt for a crunchy garnish.

2) Bloom the spices for bigger flavor, even if you skip oil. Heat a tablespoon of oil, or a few tablespoons of broth, then add your dry spices and toast 30 to 60 seconds before the veggies go in. If you prefer totally oil free, dry-toast the spices briefly in the pan first, just watch they dont burn.

3) Watch the lentils, they control the body. Add less if you want a silky, lighter soup, add more or simmer longer if you want it thicker and stew-like. If it ends up too thick, thin it with hot broth or water, too thin, simmer uncovered to reduce.

4) Always add acid and salt after blending, not before, the flavor opens up afterward. Start small with salt, taste, then add lemon or vinegar slowly until it sings. If it tastes a bit flat, a tiny pinch of sugar or a splash of coconut milk will round it out.

5) Make ahead and finish smart. This soup tastes better the next day, so make a big batch and freeze portions. Reheat gently with a splash of broth, then freshen with lemon and herbs just before serving. Top with toasted pepitas, yogurt, or chopped herbs for texture.