Lentil and squash soup is a hearty, warming dish perfect for those chilly days when you crave comfort in a bowl. Packed with nutrients, this soup is a wonderful blend of earthy lentils, subtly sweet squash, and aromatic spices. Whether you’re a seasoned home cook or someone new to the kitchen, this soup recipe is easy to make and incredibly satisfying. It’s one of those meals that feels like a warm hug on a cold evening, yet is light enough to enjoy year-round.
This recipe brings together the best of both worlds: lentils, which are high in protein and fiber, and squash, which adds a delightful sweetness and a creamy texture when pureed. Together, they create a balanced, flavorful meal that can stand on its own or be paired with a slice of crusty bread.
Let’s dive deep into the world of this beautiful soup and explore every detail-from the ingredients to expert tips and variations.
Lentil And Squash Soup Recipe
This simple recipe combines the natural sweetness of squash with the earthy flavor of lentils, creating a beautifully textured soup with layers of flavor. The lentils thicken the soup as they cook, while the squash, when blended, creates a creamy consistency. The spices-cumin, coriander, and a touch of cinnamon-add depth and warmth.
Whether you’re making it for a cozy dinner or prepping a big batch to last through the week, this soup is sure to become a favorite. Here’s how you make it.
Ingredients Needed
To make a delicious lentil and squash soup, you’ll need:
- 1 medium butternut squash (about 2 pounds), peeled, seeded, and cut into cubes
- 1 cup dried lentils, rinsed (green or brown lentils work best)
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 2 tablespoons olive oil (or coconut oil for a richer flavor)
- 4 cups vegetable broth (or chicken broth for a non-vegetarian version)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground turmeric (optional, for extra color and health benefits)
- Salt and pepper, to taste
- 2 tablespoons fresh lemon juice (optional, for a hint of brightness)
- Fresh parsley or cilantro, for garnish
Optional Add-ins
- A handful of spinach or kale for extra greens
- Coconut milk (for a creamier texture)
- Red pepper flakes for a bit of heat
- A dash of maple syrup or honey to balance the flavors
Cooking Instructions
Now that you have all your ingredients, let’s get cooking!
- Prep the Squash: Start by peeling, seeding, and chopping your butternut squash into roughly 1-inch cubes. The smaller the cubes, the faster they’ll cook.
- Sauté the Vegetables: In a large soup pot, heat the olive oil over medium heat. Add the chopped onion and carrot. Sauté for about 5 minutes, or until the onions are translucent and soft. Add the garlic and cook for another minute until fragrant.
- Add the Spices: Stir in the cumin, coriander, cinnamon, and turmeric (if using). Let them bloom in the hot oil for 1-2 minutes to release their essential oils, filling the kitchen with their warm aroma.
- Combine Squash, Lentils, and Broth: Add the cubed squash, rinsed lentils, and vegetable broth to the pot. Stir everything together, making sure the lentils and squash are submerged in the liquid. Bring the mixture to a boil.
- Simmer: Once the soup has come to a boil, reduce the heat to low, cover the pot, and simmer for about 30 minutes, or until the lentils and squash are tender.
- Blend the Soup (Optional): For a creamier texture, use an immersion blender to blend the soup directly in the pot until smooth. If you don’t have an immersion blender, transfer the soup in batches to a countertop blender. You can also choose to leave the soup chunky if you prefer a more rustic texture.
- Season and Serve: Taste the soup and adjust seasoning with salt, pepper, and lemon juice to brighten up the flavors. Ladle the soup into bowls and garnish with fresh herbs like cilantro or parsley. Serve with a crusty baguette or a dollop of yogurt on top for extra richness.
Ingredient Insights
The ingredients in this soup come together beautifully, not just for taste but for nutrition as well. Let’s break down the key components:
- Lentils: These tiny powerhouses are packed with protein, fiber, iron, and folate. They’re an excellent meat substitute, providing your body with long-lasting energy and helping to keep you feeling full. Green or brown lentils are best for this recipe because they hold their shape well when cooked.
- Butternut Squash: A nutrient-dense squash variety, butternut is a rich source of vitamins A and C, fiber, and antioxidants. When pureed, it gives the soup a smooth, velvety texture and a natural sweetness that pairs perfectly with the earthy lentils.
- Spices: The combination of cumin, coriander, cinnamon, and turmeric offers a complex layer of flavors. Cumin adds an earthy, slightly smoky note, while coriander brings a citrusy hint. Cinnamon and turmeric provide warmth and richness, and turmeric, especially, has anti-inflammatory properties.
- Vegetable Broth: It’s essential to use a good-quality broth here because it serves as the base of the soup. A flavorful broth enhances the taste and depth of the soup, so don’t skimp on this component.
Expert Tips
- Blending Techniques: If you want a silky smooth soup, blending is key. An immersion blender is your best friend here, as it allows you to blend directly in the pot. If using a countertop blender, be sure to let the soup cool slightly before transferring, as hot liquids can splatter.
- Spice Control: Feel free to adjust the spices to your personal preference. If you want a more robust flavor, add more cumin or a pinch of cayenne for heat. Alternatively, you can skip the cinnamon for a more savory profile.
- Leftovers: This soup stores beautifully in the fridge for up to 4 days and can be frozen for up to 3 months. Reheat it gently on the stove and add a splash of broth or water if it thickens too much.
- Health Boosters: Add a handful of kale or spinach towards the end of cooking for extra nutrients. They’ll wilt beautifully and add color without compromising the flavor.
Recipe Variations
While this lentil and squash soup is delightful as-is, you can easily customize it to suit your taste preferences. Here are a few ideas:
- Add Coconut Milk: For a richer, creamier texture, add a cup of full-fat coconut milk. This also gives the soup a slightly sweet, tropical flavor.
- Incorporate Other Squash Varieties: While butternut squash is the traditional choice, you can also use acorn squash, kabocha, or even pumpkin. Each variety brings its unique flavor and texture, so feel free to experiment!
- Add Protein: If you’d like to make the soup more filling, add some cooked chicken, turkey, or even sausage for a non-vegetarian twist.
- Spicy Version: If you like a little heat, throw in some red pepper flakes, or blend in a fresh chili pepper along with the other ingredients.
Final Words
Lentil and squash soup is more than just a recipe; it’s a celebration of seasonal ingredients and comfort food at its best. It’s versatile, nutritious, and a real crowd-pleaser. Whether you’re making it for a cozy evening at home or prepping meals for the week ahead, it’s a dish that will never disappoint. Plus, it’s packed with vitamins, fiber, and protein, making it as good for your body as it is for your soul.
FAQs
What Are The Key Ingredients For Lentil And Squash Soup?
The key ingredients for lentil and squash soup typically include lentils (green, brown, or red), butternut squash or another type of squash, onions, garlic, vegetable broth, carrots, celery, olive oil, and seasonings such as cumin, coriander, turmeric, and thyme.
Can I Use A Different Type Of Squash In Lentil And Squash Soup?
Yes, you can use other types of squash such as acorn squash, kabocha, or pumpkin in place of butternut squash. The flavor and texture may vary slightly, but the soup will still be delicious.
Do I Need To Pre-cook The Lentils For Lentil And Squash Soup?
No, you do not need to pre-cook the lentils. They can be added directly to the soup, where they will cook and soften as the soup simmers.
Can I Make Lentil And Squash Soup Ahead Of Time?
Yes, lentil and squash soup is great for meal prep and can be made ahead of time. The flavors often improve after sitting for a day or two in the refrigerator. You can also freeze the soup for up to 3 months.
What Kind Of Lentils Work Best In Lentil And Squash Soup?
Green or brown lentils are ideal because they hold their shape well when cooked. Red lentils can also be used, but they will break down more and create a smoother soup texture.
How Can I Make Lentil And Squash Soup Spicier?
To add heat to your soup, try adding chopped jalapeños, red pepper flakes, or a pinch of cayenne pepper during cooking. You can also stir in some hot sauce at the end for extra spice.
Can I Make Lentil And Squash Soup Vegan?
Yes, lentil and squash soup is naturally vegan when made with vegetable broth and no added dairy. If you want a creamier texture, you can blend some of the soup or add coconut milk.
How Do I Achieve A Creamy Texture In Lentil And Squash Soup?
For a creamy texture, you can blend part or all of the soup using an immersion blender or a regular blender. Adding coconut milk or a dollop of cream can also contribute to a rich, creamy consistency.
Can I Add Other Vegetables To Lentil And Squash Soup?
Yes, you can add a variety of vegetables such as spinach, kale, or zucchini. Root vegetables like parsnips or sweet potatoes also pair well with the flavors in the soup.
How Long Should I Cook Lentil And Squash Soup?
Lentil and squash soup should be simmered for about 30-45 minutes. The lentils should be tender, and the squash should be fully cooked and soft. If you prefer a smoother consistency, blend the soup for a few seconds.