This Brothy Butternut Squash Red Lentil Soup is seasoned with warming spices, making it the perfect fall dinner! The sizzled pumpkin and sesame seeds add extra flavor and crunch as a garnish, and a squeeze of fresh lemon juice keeps things light.
Cooking these days is a different game, being six months pregnant. Want to bend down to pick something off the floor? Nope, can’t do that, there’s a baby in the way. Need to stand at the stove for a little while? Here comes the foot pain and the lower back pain! In fact, doing pretty much anything is very, very different while pregnant. I’m not complaining, though (well, I guess I am a little!!). This baby was so wanted and I’m so excited for my due date in January!!
Luckily, this Brothy Butternut Squash Red Lentil soup is pretty low maintenance. There’s some stirring involved, but once you add in the red lentils, it’s mostly hands off. The sizzled pumpkin seeds aren’t completely mandatory, but highly recommended for crunch and texture. Plus, seeds are a great source of minerals – great for this mama and baby! :) Enjoy!!
For more cozy fall soup recipes, try my Butternut Squash Ginger Soup or my Creamy Pumpkin Tomato Soup (a personal fave!).
Brothy Butternut Squash Red Lentil Soup
Ingredients
Butternut Squash Red Lentil Soup
- 2 Tbsp Avocado Oil
- 1/2 White Onion finely diced
- 4 Cloves Garlic finely minced
- 1 Tsp Paprika
- 1 Tsp Dried Parsley
- 1/2 Tsp Dried Thyme
- 1/2 Tsp Dried Ginger
- 1/2 Tsp Cumin
- 1/4 Tsp Dried Sage
- Black Pepper to taste
- 1/2 Tsp Salt or more, to taste later on
- 2 Tbsp Tomato Paste
- 1 1/2 Cups Cooked, Puréed Butternut Squash one 15-oz can
- 4 Cups Vegetable Stock
- 2 Cups Water
- 2/3 Cup Red Lentils
- Juice from 1/2 Lemon
Sizzled Pumpkin Seeds
- 2 Tbsp Avocado Oil
- 3 Scallions finely sliced
- 1/4 Tsp Salt
- 1/4 Tsp Hot Paprika
- 1/4 Tsp Dried Thyme
- 1/3 Cup Raw Pumpkin Seeds or pepitas
- 1 Tbsp Raw Sesame Seeds
Optional Garnishes
- Fresh Herbs chopped
- Red Pepper Flakes
- Grated Parmesan
Instructions
Making the Soup
- In a soup pot, bring the avocado oil to medium heat. Add in diced onion and sauté until soft, about 5-8 minutes.
- Then, add in the garlic and sauté for another 30 seconds, until fragrant.
- Add in the salt and seasonings, and stir well. Then, add in the tomato paste and puréed butternut squash, and stir well. Let the mixture cook for another 1-2 minutes or so.
- Then, add in the vegetable stock, water, and red lentils, and stir well. Bring the soup to a boil. Once the soup is boiling, reduce to a simmer, and simmer for 15 minutes, or until lentils are soft but not mushy.
Making the Sizzled Pumpkin Seeds
- In a medium frying pan, bring the avocado oil to medium heat. Once hot, add the scallions and cook, stirring frequently, for about 30 seconds.
- Add the pumpkin seeds, sesame seeds, salt, paprika, and thyme. Cook for 1-2 more minutes, stirring frequently, until the seeds are lightly toasted.
- When done, carefully pour the sizzled pumpkin seed mixture into a heat-safe bowl and set aside until ready to serve the soup.
Putting it All Together
- Carefully taste the soup to ensure seasonings / salt level are to your liking, and to make sure the lentils are cooked. Add in the juice from 1/2 a lemon and stir well.
- Ladle the soup into bowls, topping it with the sizzled pumpkin seeds, and add any other toppings you'd like (such as fresh herbs, parmesan, or red pepper flakes).
- Serve, and enjoy!
Notes
- When cooking the soup, be sure to taste as you go and add salt and seasoning to your taste!
Nutrition
Brothy Butternut Squash Red Lentil Soup FAQs
How long does Butternut Squash Red Lentil Soup last?
This soup will last about 4 days in the fridge and about 3-4 months in the freezer.
Can I make this soup ahead of time?
Yes! Just be sure to store the sizzled seeds separate from the soup so that they maintain their crunch. Add them to the soup right before serving!
Is Butternut Squash Red Lentil Soup healthy?
Yes! Red lentils are a great source of plant-based iron, protein, and fiber. Butternut squash is rich in beta-carotene, which is good for your eye health as well.
Can I substitute different types of lentils in this soup?
I don’t recommend subbing out the red lentils for green or black lentils, because red lentils have a unique softness to them that this recipe calls for. Green and black lentils have a firmer texture, which will completely change this soup.
P.S.
For more plant-forward recipes, dinner parties, and New England lifestyle inspiration, be sure to follow along on Pinterest, Instagram, and TikTok! If you make a recipe, please tag me in the photo and use the hashtag #wellandfull so I can see! I love seeing your creations!
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