Butternut Squash and Red Lentil Soup

This creamy butternut squash and red lentil soup is packed with 16 grams of protein per serving and takes less than an hour to whip up! 


A veggie packed soup that’s absolutely perfect for chilly evenings when you’re craving something warm and comforting. The red lentils add a good amount of protein and sustenance to the soup, while the butternut squash makes it extra creamy and gives it a hint of sweetness. It’s a must-make during the fall and winter months.

Pair the soup with a quick side salad or a batch of these homemade corn muffins for a full meal.

Butternut Squash and Red Lentil Soup
Prep time
Cook time
Total time
This creamy vegetarian soup comes together quickly and is packed with 16 grams of protein per serving!
Serves: 4
  • 1 teaspoon of coconut or olive oil
  • 1 medium chopped onion
  • 1 cup chopped carrots
  • 2 cloves garlic, minced
  • 1 cup of dry red lentils (washed and picked through for stones)
  • 1½ cups of chopped butternut squash
  • 6 cups of low sodium vegetable broth, divided 4 cups and 2 cups
  • 2 teaspoons fresh thyme
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon fresh ground pepper
  • 1 pinch of cayenne pepper
  • sea salt, to taste
  1. Heat oil in a large soup pot. Add onion, carrots and garlic and sauté for 5-7 minutes or until the onions are tender.
  2. Add lentils, squash and 4 cups of the broth to the pot. Add the seasonings. Bring to a boil, then turn down to low and let the soup simmer for about 30 minutes.
  3. Add the extra 2 cups of broth, heat for 5 more minutes and serve.
Nutrition Information
Serving size: 11/2 cups Calories: 247 Fat: 1g Carbohydrates: 45g Sugar: 10g Fiber: 10g Protein: 16g

Butternut Squash and Red Lentil Soup -- This creamy soup comes together quickly and makes for a comforting fall weeknight meal.


  1. My friend from Egypt told me how good red lentils were but I’d never found an opportunity to try them until now. I started this soup early this morning and decided to transfer it over to my crockpot for the day. Since I was “chopping” the carrots and onions in the food processor I decided to throw the butternut squash in there as well (I used a bag that I got in the freezer section of Whole Foods) and the preparation took no time at all. I’m thrilled to have run across your website and am enjoying your recipes very much.

  2. I just tried it and it was simple and delicious. my husband will soon try it as well and we’ll see what he says..

    I did not add the 2 cups broth at the end as I like it thick, and i served it on top of cooked millet.
    also i did not add cayenne pepper since i did not have any, and i added some tumrik and ginger

  3. Could you use any kind of lentils in this dish or does it have to be just red lentils? It looks delicious and I can’t wait to try it! 😀

  4. Vivian Matheson says:

    A friend just gave me your web address. The recipes look yummy. Is is possible to get the nutritional info? I like to be sure that I get all the nutrients that I need when I eat vegetarian.

  5. this looks yummy how many does it serve?

  6. Karen Whelton says:

    My daughter prepared this for 7 of us yesterday. It was, absolutely , the best soup I have ever had. She also had chopped baby spinach on the table as a stir in…it cooked itself in the hot soup and was amazing. There were toasted pumpkin seeds and pomegranate seeds as toppings…and it was a party in my mouth. She followed the recipe exactly, and did add some broth at the end , but it was thick enough that the spoon stood on its own. The aroma was intoxicating. It made a huge pot, but there were, shockingly (!! ) NO leftovers .

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