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Brothy Butternut Squash Red Lentil Soup | Well and Full | #vegetarian #recipe #fall
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Brothy Butternut Squash Red Lentil Soup

This Brothy Butternut Squash Red Lentil Soup is seasoned with warming spices, making it the perfect fall dinner!
Course Soup
Keyword butternut squash, pumpkin seeds, red lentils, sesame seeds
Prep Time 25 minutes
Cook Time 15 minutes
Servings 4
Calories 332kcal

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

Calories: 332kcal | Carbohydrates: 34g | Protein: 11g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Trans Fat: 0.003g | Sodium: 1453mg | Potassium: 698mg | Fiber: 12g | Sugar: 6g | Vitamin A: 6626IU | Vitamin C: 22mg | Calcium: 94mg | Iron: 4mg
https://wellandfull.com/2026/10/brothy-butternut-squash-red-lentil-soup/
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