This Butternut Squash Lentil Soup is the perfect vegan fall meal - a big, cozy bowl of tender butternut squash, sweet potatoes, nutty lentils, sweet corn, and savory aromatics. It's rich and warming with just the right touch of smokiness and spice. There's no better way to warm up on a cold night! Plus, it's full of plant-based protein, fiber, and essential vitamins for a nutritious meal that will treat you right from the inside out.
This post contains affiliate links and the recipe was sponsored by Life Extension. As always, I only recommend products I genuinely believe in.
Why you’ll love this Vegan Butternut Squash Lentil Soup
- Packed with plant-based protein from the lentils
- Made from simple, healthy ingredients and everyday pantry staples
- One-pot meal with minimal cleanup
- Great way to empty out the veggie drawer and use up aging produce
- Customizable with your favorite veggies and spices
- Kid-friendly recipe the entire family will enjoy
- Ideal for batch cooking and meal prepping
- Perfect option for someone new to a vegan diet - filling, hearty, and loaded with your favorite fall flavors
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Ingredients for Lentil Butternut Squash Soup
This soup is such an easy option for the colder months of the year. Made with simple ingredients like lentils, root vegetables, and warming spices. It's a pantry-friendly recipe that makes the most of fresh and frozen produce (aren't those the best kinds of recipes?).
- Aromatics: Sauté diced onion, garlic, celery, and carrots to infuse the broth with layers of flavor.
- Dry lentils: They cook directly in the soup, absorbing all the rich, savory flavors. Brown or green lentils work best as they hold their shape during cooking, but you can also use yellow or red lentils for a more creamy texture.
- Vegetables: This lentil stew is all about those cozy fall flavors, like butternut squash, sweet potatoes, and corn.
- Seasonings: Keep it simple with salt, Italian seasoning, dry thyme, and smoked paprika for a warming, slightly smoky flavor.
- Olive oil: Used to sauté the aromatics and bring out their flavor.
- Water: This is the base of the soup. You can certainly use vegetable broth instead, but you don't need it.
Pro Tips for peeling butternut squash safely
Peeling a whole squash can be a little tricky (and dangerous). You only need 2 cups of squash for this recipe, so you save the rest for something else, like this bulgur salad or cozy soup.
To keep from cutting yourself, trim off the ends of the squash with your knife so it can sit flat and be easier to cut. Then use a sharp chef's knife or a vegetable peeler with serrated teeth to remove the skin. Slice in half, remove the seeds, and cube.
How to Make Vegan Butternut Squash Lentil Soup
This soup comes together easily with just a few steps. Sauté the aromatics, add the vegetables and lentils, then simmer everything together in one large pot until tender and flavorful. It’s the perfect soup for busy nights, or make it on the weekend for the best leftovers!
- In a large saucepan, add olive oil and heat over medium heat.
- Add onions and garlic and cook for 5 minutes until fragrant.
- Add celery and carrots, sprinkle with a pinch of salt, and cook for 5 minutes until onions are translucent.
- Add squash and sweet potatoes and cook 5 more minutes until veggies begin to soften.
- Add water, lentils, corn, salt, thyme, Italian seasoning and smoked paprika. Bring to a boil, then simmer until lentils are soft and veggies are fork tender (about 30 minutes).
- Serve and enjoy!
Tips for Making the Best Squash Lentil Soup
- Add a little sweetness. The squash and sweet potatoes offer some natural sweetness but if you find you want a little more, feel free to add a little maple syrup to taste.
- Use an immersion blender to thicken. If you prefer a creamier consistency, blend a portion of the soup directly in the pot using an immersion blender or blitz a cup or two in a stand blender, then stir it back into the rest. You can always add a drizzle of coconut milk to each bowl as a garnish, too.
- Add greens for extra nutrients. Toss in a handful of spinach, kale, or Swiss chard during the last 5 minutes of cooking for added color and a boost of anti-inflammatory properties. You can also serve it with fresh herbs, like fresh cilantro, for an extra pop of color.
- Heat it up. Feel free to season with a little cayenne pepper if you prefer spicier flavors. The sweet veggies pair really nicely with some spice.
FAQs
Let the leftovers cool to room temperature, then transfer to an airtight container. Store in the fridge for up to 4-5 days. For longer storage, you can freeze it for up to 3 months. To reheat, warm the soup in a pot on the stove or in the microwave. Give it a good stir, top with fresh garnishes, and serve. So nice on those chilly days!
In this lentil soup recipe, I recommend sticking with brown or green lentils. They hold their shape well and offer a hearty texture. Brown lentils have a mild, earthy flavor, while green lentils offer a slightly peppery bite. If you prefer a creamier soup, red or yellow lentils can be used, though they tend to break down more during cooking, resulting in a smoother, thicker soup.
Butternut squash is just one of many options. It adds a nice sweetness, which works really well with the earthy lentils and seasonings. But, you can easily replace it with kabocha squash, buttercup, or your favorite winter squash. It's very flexible.
Other Delicious Vegan Soup Recipes
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Vegan Butternut Squash and Lentil Soup
Ingredients
- 1 onion chopped small
- 2 cloves garlic chopped
- 2 celery stalks chopped small
- 2 carrots cut in rounds
- 1 cup dry lentils
- 2 cups butternut squash peeled and cubed
- 1 cups sweet potatoes cubed
- 1 cup frozen corn
- 1 tsp salt
- 6 cups water
- 1 tsp dried thyme
- 1 tsp Italian seasoning
- 2 tbsp olive oil
- 1 tbsp smoked paprika
Instructions
- In a large saucepan add olive oil and heat over medium heat.
- Add onions and garlic and cook for 5 minutes until fragrant.
- Add celery and carrots, sprinkle with a pinch of salt and cook for 5 minutes until onions are translucent.
- Add squash and sweet potatoes and cook 5 more minutes until veggies are beginning to soften.
- Add water, lentils, corn, salt, thyme, Italian seasoning and smoked paprika. Bring to a boil, then simmer until lentils are soft and veggies are fork tender (about 30 minutes.
- Serve and enjoy!
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